morning tm, warmed up for about a mile, then did the following reps: 3 x 1 mile (6.5 mph, 1.5% incline), with 1/4 mile recoveries (4-5 mph, 1.5%) Stopped twice for 10-15 seconds to catch my breath near the end of my 3rd rep. Ugh - these were hard! After running slower for a few minutes, I somehow felt rejuvenated and ramped back up to 6 mph for a few minutes before finishing with 7 miles total. 6.5 mph ~ 9:13 pace (Next week I'll probably switch things around and try for a tempo run (2 miles @ 6.2-6.3 mph?), or maybe go for a couple 1/4 mile reps at 6.5 mph followed by some one minute "on/off's" at 7 mph.)
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