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Today’s Running Plan (Streak day 18!) #twit2fit
Tempo! (on a treadmill) 0.0-0.5 mile: warm-up at 10’33” / 5.7 mph 0.5-3.5 mile: tempo at 8’14” / 7.3 mph 3.5-4.1 mile: cool-down at 10’33” / 5.7 mph Update for Actual: 0.0-0.5 mile: warm-up at 10’33” / 5.7 mph 0.5-3.6 mile: tempo at 8’14” / 7.3 mph (5 km at 7.3 mph) 3.6-4.1 mile: cool-down…
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Streak day 17 #twit2fit
Nothing spectacular… I decided to add “recovery” days into the streak. Right now, I have them set at 2.5 miles on Tuesday and Thursday (beginning next week). 2.3 miles in 22’27” for 9’46” per mile, 2% incline. I ran most of the run at 10’00” pace, with a 9’50” for about a mile, and…
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Streak day 16 #twit2fit
3.9 miles in 38’47” (9’57″/mile). A little plantar fascia /arch pain in the left foot starting about 2.9 mile mark. I’m planning on converting my running plan to a 5% build-up to a 70 mile week for the week ending September 9, 2008. That will be 9 weeks from the OBX marathon. I may continue…