I just got in from a run. Nineteen minutes and nineteen seconds (19:19.8) for three miles!!! HECK-FLIPPIN-YEAH!!! I'm in the right territory, and I even felt like I was holding back a little!

Notes:

• Dehydration may not hold your performance back, but it will certainly kill your recovery and increase the chance for injury.

• Less is more: I've been taking it pretty easy on the running lately, and I think that's actually been a benefit.

• Strength training: I know I've mentioned this before, but I really think some high-rep strength work has helped lately.