Ah...the sun came out today. Made my "recovery" run quite lovely....nice and easy. But the harder miles were also satisfying. I ran on the treadmill today because I wanted a good hard run (third day in a row with some sort of 'hard-ish' workout). 8 mile-temp. here are speed breakdowns as far as I can remember: 0-.5- 6:35 .5-1.0- 6:31,6:27 1-1.5 6:22 1.5-2 6:15 (faster song that i love so i sped up) 2-3.5 6:22 3.5- 6.5 6:18 6.5- 7 6:16 7-7.25 6:11 7.25-7.5 6:07 7.5 6:00 7.5-8 went up a notch each .10 felt good!
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