Week 10 – Run 3
Ran 2 miles in 19:05 with an average pace of 9:32/mile. (Treadmill)
Ran 6 miles in 50:06 with an average pace of 8:21/mile. (Treadmill)
I was supposed to run 8 miles straight but the problem is that the treadmills that I run on force you to cool down once you hit 60 minutes. I decided that I’d do a 2 mile “warm-up” and then stop the treadmill and start it up again as fast as possible, so I probably have 20 seconds max in between these runs.
The first 2 miles felt good but I wanted to keep it a true warm-up and not go any faster than the 9:30/mile that I am supposed to run. The 6 miles were awesome. A 9:30/mile pace is equivalent to about 6.3 mph, this is where I started. after a couple miles of progressively increasing the speed I finally stopped and ran about 3 miles at 7 mph. This wasn’t enough for me though so I again slowly increased the speed until I hit 8 mph with about 1.5 miles to go. I ran the final 1.5 miles at 8 mph which is equivalent to a 7:30/mile pace. I felt the extra effort that was needed to keep this pace going but it still wasn’t all that uncomfortable. It was enjoyable.