Did a 3 mile tempo run today. First mile was a 6:40, next mile was 6:36 and the last mile was 6:20. Felt good to hold a solid pace for 3 miles. (warmed up and cooled down)
Forgot to write this workout down-but I believe I did 10x400s on the mill at 6 minute pace with 400 meter jog in between. Believe the last two were faster. Shame on me for not writing it down.
Did 9.5 on the mill. First two miles were slower-but then I eased into a 7:30 pace for miles 3-7 Mile 8 was at 6:40 pace and mile nine was at 6:30 pace. .5 cool down.Felt good.