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8 miles — 6 mile tempo in 43:05 (finish @ sub 7 pace) #running #twit2fit
Progressive tempo, 6 miles. Started at 7:24 pace, finished at 6:58 pace, with a 6:28 pace kick the last 0.2 miles of the tempo. Didn’t feel good going into the run (sinus infection, headache). Don’t try this at home, kids. Only an insane man would do a hard workout when he didn’t feel well to…
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I ran 15 miles at sub-9 pace the hard way #running #twit2fit
(and on the treadmill at 11pm) I decided that I’d do a progressive workout, starting @ 6.0 mph (10’00”) and going to 7.4 mph (8’06”?), by 0.1 mph increments per mile. I have the speed to run 6’30” intervals, but I’m still hesitant to push for a sub-9 pace long run. I started off in…
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Tempo run 8.04 miles in 65 minutes (8’06” pace)
I run my tempo and intervals on the treadmill (especially as opposed to running in the dark during rush hour). It’s not optimal for training I guess, but I’d rather run the treadmill than miss another tempo or interval week. Mile point – speed (pace) 1% incline 0 – 6.2 mph (9’41”) 1 – 8.1…