1 mile warmup 3 miles at 7:00 pace 1 mile at 6:30 pace 1/2 mile at 6:00 pace 1/2 mile cooldown This was my best workout of the year so far. I really felt good and was able to keep the pace and push it at the end. I think these speeds will be good for me on tempo runs for a while. So this is good because again it helps me see where I'm at. I know you can't equate treadmill times with road times, but it encourages me that I feel like my body is progressing and cooperating. A great start to the week. One thing I observed today. When I get to the end of a tough workout, I tend to tighten my lower legs. I think that's because that's what I do when I sprint or try to kick at the end. But today I purposely tried to relax my lower legs and my arms, and it made a positive difference. My current schedule is to go hard (speed) on Mondays, easy Tuesdays, hard (hills) on Wednesdays, easy on Thursdays, off on Fridays, and long on Saturday. I think for now this is a great way to go, because it gives my body time to recuperate after each hard run, but I still run often enough to build up mileage. And it gives me Fridays (date night) and Sunday (sabbath) off.
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