AM - no running, did not get enough sleep (I am noticing a pattern here . . .) PM - Ran 7 miles on the treadmill while Lybi went off to the Midnight Madness Run with Laura. Anxiously awaiting their report . . . Started off nice and easy, first 1/2 mile at 8:30 pace, then increased the pace to 7:30 pace for 2 miles. Felt good, decided to put in some MP effort miles, increased speed to 7:03 pace. At first, I was going to do only 2 miles at MP, then 2 miles came and went, and I still felt good, decided to keep it up for another 2 miles. Then cooled down for another 1/2 mile at 8:30 pace. Total time of 51:48, average pace of 7:24/mile. MP effort was very much controlled, no problems with breathing whatsoever, legs felt good, no problems with achilles or top of my foot. I am already starting to get excited for my 1/2 marathon in February. Over the next couple of weeks, I will be working on better gauging my 1/2 MP effort. Right now, I am shooting for 6:40 pace, which would put me at 1:27:24. I think a good goal for me would be sub-1:30. Either this coming Saturday or next, I will plan on putting in an 8 mile tempo run at 1/2 MP effort to see if I can keep it up. If I can make it 8 miles, I have faith that I can continue for another 5.
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