9 miles on the treadmill this afternoon, including 4 fast tempo miles. This is my last speed/tempo workout before the half next Sunday so I were a little faster than scheduled.
I started with 2 slow warm up miles in my Guide 5s. I swichted into my flats and ran one more warm up mile with a few strides, 4 miles in 26:03 (1.5 incline), and two cool down miles. The tempo miles were hard, but I feel like I could have run the 4 miles at least 30 seconds faster.
My foot is pretty sore post run. I will take tomorrows recovery run very slow. |