Wednesday 012109 11 miles

• Got out with intentions of a 4 mile tempo run.  The wind was pushing out of the west, and so after a mile warm up (7:04) heading east, I began the fight up wind and west.  6:18 for mile one was okay.  I then got into the Westminster Hills dog park and started the climb.  And then I got mugged.  A dog charged into me.  It was not big deal - as I did not get hurt (and the owner was all apologetic, but I just wanted to get going again), but 30 seconds I could tell my pace was all jacked.  I kept trying to settle and just roll with it but I could tell it had mucked the workout some.  6:56.  I was a bit tweaked now but I figured I just relax and keep on running.  If that was easy, okay ... if it was hard, okay ... if it was fartlek, sigh, okay.  7:01, 6:59.  I started to get my groove back a bit and my legs came back a bit more so I began to get back into the tempo groove.  6:24, 6:21. 6:16.  Hardly stellar but a solid run.  Cooled down with a 3 mile warm down 7:35, 7:38, 7:03.  11 miles, 75:35, with ~800+ feet of climbing.
• I debated whether to let this workout go when it went south with the dog crash.  But I did not want to.  I don't want to have all my workouts become this thing that require perfection in the environment every time.  Stuff happens.  I can't control that ... I need to control how I react to it.
• This site looks to have good interviews (podcasts) with Daniels, Noakes and many others.