Morning run, no wind, Temp 65'
After listening to Sasha and reading Ryan Halls modified workout schedule for dummies in runners world, I'm considering doing a 3 mile tempo run each week and some type of speed workout each week. For the speed workout I may do some 800's or 400's or 100 strides. I'm considering doing the speed workouts more to make my running efficent than for speed.
I felt good this morning. I ran a 3 mile tempo run in the middle of my 10 miler this morning. I ran the first 4 miles which are slightly up hill in a 7:51 mile average then I started my 3 mile tempo run with the 1st mile slightly up hill and the other two slightly down hill (7:20,6:02,6:12 - Avg. 6:31) then 3 miles slightly down hill back home with a 7:01 average.
Time 73:00, Mile Avg. - 7:14 | 