Rollin' THUNDER

6 miles on tm at 1.0 incline. Averaged 7:14 miles.

7 miles at 1.0 incline on tm.

I warmed up for 2 miles. Then did 4 x1200 meters with 3 minute rests in between. I ran the first 800 meters at my goal marathon pace (9.0 mph), then ran the last 400 meters at my mile time (10.1 mph, which is actually low, but I am out of shape right now). I would then do a 3 minute recovery jog at 8.2 mph. I did that 4 times, then did the last .7 miles at 8.6 mph.

Total time was 48:30

avg pace of 6:56.

I felt really good during and after the run. I am excited about it. I think next time I do this I will do the 400 meters at my goal mile pace (according to a marathon time of 2:56ish). That is about a 5:10 mile, or 11.6 mph, so I will need to get in a lot better shape before this workout cycles through and shows up again.

8 miles on tm at 1.0 incline.

I started out at 8 mph, at .67 miles I went to 8.1 mph, at 1.33 I went to 8.2 mph, and at 2 I went to 8.3 mph, at 3 I went to 8.4 mph. At 4 I went to 9.0mph and held that pace for 2.5 miles. When I go to 6.5 miles I went down to 8.6 mph until I hit 7. I did the last mile at 8.5 mph.

I felt ok during this run, and felt like I could have gone longer at 9.0 mph.

8 miles in 56:26

avg mile 7:03

7 miles on tm at 1.0 incline. average 7:13 miles. I felt a little sluggish during this run, maybe 2 faster runs back to back isnt the best idea.

7 miles on tm at 1.0 incline in 51:04.

avg of 7:18.

9 miles on tm at 1.0 incline. I started at 8.0 mph and would increase by 0.1 mph every mile. At mile 6 instead of going to 8.6 mph I went to 9 mph and held that pace to finish the run. I had to keep motivating and lying to myself to help me keep the pace, but I got it done.

9 miles in 1:03:45

avg of 7:05.