My Story

4 treadmill miles today. Started at 6.7 and continued increasing. Ran at 2% incline in 33:31 (8:23 ap).  Felt great. I need to start running outside, but struggle with outside miles. I don't know what it is, I just feel more controlled and safe in the treadmill. Silly I know.  Going to repeat my last week miles since I wasn't able to complete my long run last week. 

Also 21 day fix, total body cardio circuit. 

Threshold miles again today. Disappointed I wasn't quite as fast as last week. Finished at a 2% grade in 32:55. (8:14 ap). Felt good running. Started at a 6.7 and gradually increased. Ran last 200 at a 9.8 speed. Which is honestly faster than I have ever run. So that was a spotlight. Didn't increase pace quickly enough. Just was feeling too comfortable at a 7.3 for too long. That is okay. Will do better!!!👍

Also, 21 Day Fix: Lower Leg Fix. 

8 miles on the treadmill. Felt great. Talked to my husband (coach) about long run miles. I had read that a long run should be race pace plus 20 seconds per mile and asked his opinion. He says that he may start that way but he does atleast the last few miles at race pace to condition your legs to continue pushing through their fatigue. So that was my goal. I wanted to finish strong. I am shooting for 9 minute mile pace for race pace, so ran at 6.7 (8:57) for first 4.5 an 2% incline. Dropped my incline to 1.5% incline for next 1.5 miles. Then I started upping the pace a little. 7.0 for next mile. 7.3 for next half mile. 7.5 for next quarter. Then 8.5 for 200 yds and 9.0 for a 100 yds and finished last 100 at 9.8. Feeling good. (8:47 ap) good place to be sitting with 69 days until race day. I hope.