haha thanks KW that is crazy because tomorrow i was going to start my first day with morning/afternoon runs. thank you for the tips. i've been runnin at about 7:10 average pace. give or take 10-15 seconds. i've also done repeats of :40 second sprints to keep speed along with accelerations and have done two long intreval workouts just to be ready for the strength mesocycle. thanks again.