One of the biggest lessons that I took away from my first go at Hanson's Marathon Method was the benefit of slowing the eff down.
You've seen some version of this diagram, right:
I was looking at all my paces and noticing that my 4 mile "easy" run on Wednesday was still in the 7s for pace. My "recovery pace" for my goal half marathon finish time is 8:30-9:30. My warm ups and cool downs have been in the 7s, or low 8s if I am lucky. TOO FAST. No wonder I am tired as all get out.
This morning I forced myself to SLOW down. My first mile clocked in at 8:45. My next was the same (8:47). I noticed so much more on my run and I wasn't caring about the pace. I stopped to take a picture of a waterfall and forgot to pause my watch so my 3rd mile was at 10:32. I wish I could tell you that I didn't care. Nope. I picked it up slightly on the way back home (next 3 miles were 8:13, 8:16, 8:11) so that the 3rd mile would not mess up my overall avg too much.
THAT IS MESSED UP.
Needless to say, pace is something that I still struggle with.