To keep myself sane on the treadmill I played with the speeds every 0.1 mile. I started at 6.0 mph and every tenth of a mile I increased a tenth in speed. I went up 10x0.1, down 5x0.1, up 10x0.1, down 5x0.1, and went up 10x0.1. At this point I was at 8.0 mph and every tenth of a mile after that I decreased speed every 0.2 mph. When I reached 6.6 mph with 0.3 miles left I held the speed there since running that slow started to change my form. Averaged 8:32 pace
I felt really good this year about how I ran. I ran 4 marathons this year, 2 ultras (50K & 50-miler), and 1 ironman. Since 2007I have run 19 marathons which includes ultras and Ironmans. I have many more in me, but this next year I plan to tone it down a bit. swim 40x100.... 10x100 warm-up on 2:15, 10x100 on 2:05, 10x100 on 2:00, 10x100 on 2:00. Averaged 1:24-1:25 per 100, and took 2 min rest between sets.
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