46:34 ==> 7:18 per mile. I did my basic Carondolet loop once (2.16 miles) and then ran from my house out along Old Smyrna Road until the start of the big hill (2.11 miles) and back. I decided to pick up my pace today. I probably started a little too fast with a couple of the first miles under 7:00. I slowed down a little and went really slow when running up the (minor) hills of this run. My achilles feels about the same now as it does after running 9:00 pace -- maybe a little stiff, but no real pain. I'll probably do a weekly run like this. |