Actually, the hard part was not giving up by the second interval. Ran 3 x 1-mile intervals for a total of 7 miles.  1% treadmill incline. 1 mile warm-up @ 6.5 mph (9'14")1 mile interval @ 8.5 mph (7'04") – tough, but manageable 0.5 mile recovery @ 6.5 mph1 mile interval @ 8.5 mph –…

Ran with a group today for the first part of my long run with Trent from RunningAhead and a co-worker. Co-worker has a natural 3:30 marathon pace, with a BQ under his belt. Trent led the way, and we managed to keep exactly on my “target” LR/ER pace of 9’18”. Total Time (h:m:s) 1:33:05 (9:18…

Course: 1% Treadmill Distance:4.56 milesDuration: 40:00Pace: 8:47 / mile I started this workout at 6.5 mph (9'13" pace) and tried to speed up every 4 minutes.  My last minute I ran at 9.4 mph (6'23" pace) My blister is actually feeling pretty good as well (used two Band Aid advanced healing blister bandages last night…