The last 3 month I have been building a running base with a lot of easy and consistent running. the goal is to build endurance and stay injury free. I was worried about loosing a lot of speed by not doing any speed workouts during this period, but last Saturday showed me with 1:38:50 that I did not lose any speed specially if I consider the hills and the wind. I'm 1 minute short from repeating my pr.
from now and until the marathon in 5 weeks I plan on dialing the speed workouts twice a week with (caution), so today I ran
8 miles (easy for worm up)
3.5 miles (7 X 400 hill with down hill jog for recovery) :-
1:17 1:17 1:14 1:19 1:17 1:18 1:12 (I would add 5 sec these 400 were short maybe .21 instat of .25 according to mapmy run).
the kids cheered me up on their bikes on my way up hill each time.
half a mile for recovery and drinking while running (I need to practice that I struggled last sat)
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