After some pretty slow runs outside on the weekend, I felt the need to redeem myself a bit tonight. I went into the run knowing I was going to need to push things a bit to get myself into a more focused race training mindset.
So I started 1 minute slow run, 1 minute fast run, 1 minute slow, 2 minute fast cycles (total of 5 minutes per cycle) – I would then repeat the cycles without any rest between them. Every slow run was done at 7.3 mph and the fast runs started at 9 mph for the first 5 minute set. Every minute set after the first I bumped the fast runs up 0.1 mph – this meant the last 5 minute cycle had me up to 9.6 mph to hit the 35 minute mark. I then kept this pace for the remaining 7 seconds to finish off my 5 miles.
Definitely felt good to push tonight. I think it will also help my mindset continuing on as I had gotten myself into a speed rut and haven’t been trying to push myself over 9 mph for quite some time. At this point I will be making sure to push even harder on the speed. (less than 4 weeks to my first race of the season now…)
Now to see what I can do with a 10 miler tomorrow…
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