I've really been feeling great lately and feel like I've taken a huge step forward all of a sudden. I've been consistently putting in mileage and am starting to reap the rewards.
Yesterday I ran 8 easy miles on the treadmill at 8:33 pace... 8 mile recovery run! A year ago I was running 3 miles at 9:00 pace and it was kicking my ass.
Today I pushed the pace a bit for a tempo workout.
Started with a 2 mile warmup progression: 6.8 MPH, 7.0, 7.2, 7.4, 7.6, 7.8, 8.0, 8.2 upping the pace every .25 miles. Ran miles 3, 4, & 5 at 8.6 MPH (6:59 pace)… this felt hard but comfortable. HR peaked at around 158 (85%). Ran mile 6 at 8.0 (7:30 pace). Mile 7 was .5 @ 7.9 (7:35) and .5@7.8 (7:41). Varied the incline between 0 and 1% with much of the run at .5%
Legs felt good. Didn't have to push to hard to hold pace. The only issue was my back was a bit sore during the 8.6 MPH stuff. I tweaked it a bit while moving a mini-fridge. Wasn't too bad as long as I held form and didn't hurt at all once I slowed down to 7:30 pace.
Workout Summary:
7 miles
51:50
7:24 avg. pace
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