This was a 16 mile long run that was NOT continuous, but I'm counting it anyway. First of all it was on a treadmill. I had to do something to break this up mentally. It was really 3 mid-distance runs back to back. It is still too cold for my lungs the breath the air outside. Sometimes it is even cold on the treadmill in my basement. Anyway this is what I did: Started at 6.3 on the treadmill (9:30 pace) for 2 miles. Then increased to 6.4 for 2 more miles. (4 miles) Short Break- bathroom, switch, start and fold a load of laundry. Drank a sip of water I continued running6.5 for 2 more miles then increased to 6.6 for 2 and then 6.7 for 2 miles. (6 total) Longer Break- switch, start and fold a load of laundry, pick out David's ski clothes, make omelets (Mark brought soup home. He's the best! Mark- love you and thank you!). Ate soup. Got everyone out the door. I started at 6.8 and then kept increasing speed until I ended at 7.3 (8:13 pace). The increase in pace was really because I was running out of time because of the 2 breaks. At least this run was "Better 'N Nuttin!"
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