I probably should have braved the outdoors this morning since the next couple of days are going to be so miserable. But, I opted for the health club again. Ishould be able to get outside this weekend when it warms up a little, and I don't have to run in the dark.
I ran a pretty hard 9 mile progression run. I started at 8.5 mph and increased .1 every five minutes for the first 20 minutes, every 4 minutes for the next twenty minutes, and every 3 minutes the last 20 minutes. I decided to throw a mini-tempo run in and ran the last 2.5 miles at 10 mph, increasing every 5 minutes, and every .25 miles during the last mile. I finished at 10.5 mph, and the final time was 58:30. Some guy working out near me told me that I would be able to run away if anyone was ever chasing me. Good to know! |