I've been steady hovering around the 9 minute pace for my last 11 runs... this is based on actually following the Garmin training schedule I'm testing out. When I look forward in the schedule it typically will tell me that I have a workout coming up the next day but normally once the next day comes it replaces the workout with another base run at 9:20 pace. Not exactly sure why this is but I'm guessing that part of the issue is that 9:00 pace on a hot summer day hits harder so maybe I'm working harder than the algorithm thinks I should but generally speaking the running has seemed relatively easy and my HR has averaged 140 as long as I run in early enough in the morning that it's not in the upper 80s yet.
Don't think I'll really know if I'm actually starting to get any improvements or am at least building a base to build improvements on top of for a few more weeks or until i try to push it a bit on a cooler day. I'm starting to get a little antsy though as I have been kind of running these "base" types of runs all year and was hoping to start introducing some workouts.
the one thing I can say about slowing down the pace is that my mileage is slightly up. Not a ton since I'm following the Garmin training plan which is telling me to do 3-4 miles a day (normally I have to run for an extra minute after the workout is done if I actually want to get to 4 miles).
I'm a bit conflicted because I have my yearly race coming up in August and want to perform as well as possible but also think that long term if I can just get my mileage back up to the 30-40 MPW level that considerable fitness advances will follow.
Today I was supposed to run one of those workouts but when I woke up it told me to rest... so I'm going to rest. Looking ahead, more base runs tomorrow (51 minutes at 9:20 pace) and Sunday (35 minutes at 9:20 pace) but then maybe some workouts next week. We shall see.
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