Early in. One mile warm up outside, then half mile warm up on the treadmill, then a 4 mile tempo @ 6:40/mi(8mph) with a 0.2 mile kick (6:00/mi) at the end. Felt easier than expected. Just a few more things to do before the STG marathon on October 6th!
Waited too long and decided to run inside to avoid delays crossing streets with the morning commuters. Felt really good holding the M-pace so the first 4.8ish miles were at 8.4mph (7:09/mi), the next 4.2ish were at 8.5mph (7:04/mi) and the last 5 were at 8.6mph (6:59/mi). The last quarter mile was a strong kick (6:00/mi). This is better than I did last year in similar treadmill workouts for STG! (16.2 in 1:55:53)
Easy run around the green belt. Then scraped paint off the deck for four hours. My back is going to be sore. Feeling good about progress in both running and the deck! (11.04 in 1:30:00)
