3mi. warmup, 6 mi. in 47:17 (7:52 pace avg.), 3mi. cooldown. After warmup, sped up to 7:57 pace and ran steady for 4 miles or so, then gradually picked it up last 2 miles to get to 7:52 average. It didn't feel as easy as Wednesday's run, but I started significantly faster and kept the pace, vs. progression I did on Wednesday. Still felt strong and was able to relax and distract myself with some non-running thoughts. After I finished 6 mile segment, I did 4x100m strides on the track in the middle of my cooldown. I was pretty stiff on the first one, but better on others. First stride after running relatively slow for a long time always feels stiff and awkward. Then the body wakes up to faster running. Total time was 1:41:09 (not counting the strides). |