My knees feel better today, so I am going to do doubles today and tomorrow to make up for not running on Tuesday. 1:00 pm, 8.5 miles on treadmill in 1 hour. I started at 7.5 mph then every 0.25 miles I increased the speed by 0.1 mph until I hit 8.5 mph, then I increased the speed by 0.1 mph every half mile. At 9 mph I held it for 1 mile, then decreased the speed by 0.1 mph until I hit 8.5 miles (I was at 8.6 mph). Overall this was a good run. I did it exactly at my goal marathon pace for TOU and I felt good and relaxed the whole time. I definitely could have held the 9 mph pace for much longer than 1 mile, and I am sure I could have averaged the 8.5 mph for much much longer. 8:00 pm, 10.5 miles on treadmill. I was planning on doing 8.4, but decided to just do 10.5 and give me 19 for the day. I started out at 7.8 mph and increased the speed by 0.1 mph every mile until I hit 8.1 mph. I then held it there until my average speed reached 8.0 mph. I then took the speed down to 8.0 mph and finished the run at that speed. I just wanted this to be an easy run. This is the first time I have done a double, and I feel REALLY GOOD for having run 19 miles today. Makes me wonder if I should try and get a 120 mile week in the next year or so by doing 6 doubles in one week.
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