Decided I'm going to do Nan's workout schedule with her this week and possibly push into the 50+ mile week for my first time ever. I've been hovering in the mid 40's most weeks lately, with a lighter week last week of only 31, so it feels like a good week to up the ante a little bit. Today was 7 miles easy with 6x30 second strides in the middle somewhere. I also couldn't resist running up simms hill as part of the easy. Didn't push it hard, but still pulled out a 7:25 mile up and down it. Pushing hard up and down it would be a 6 min. mile. Then I did the 30 sec. strides at these paces: 5:45, 5:28, 5:23, 5:23, 5:23, 5:17 - with 60 seconds slow between each. 7 Miles - 56 minutes - (7:59 avg) - HR: 139 avg - Pretty easy effort...legs and everything felt great.
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