|Laurie, Kim, Charlie and me (PIC courtesy of Laurie!)|
The morning of the 16th I ran a 10k on the treadmill in 1:17:01. That's a 12:24 mile. Then after another treadmil1 run on Tuesday, yesterday I managed to do something I haven't done in what feels like forever. After a 5 minute warm up walk at 3.0 mph, I set the jog interval speed to 3.7 mph and the run speed to 5.3 mph. I walked for 1 minute at 3.7 and then ran for 25 minutes STRAIGHT at 5.3 mph. I then took a 2 minute walk break at 3.7 and finished my 40 minute run with 12 minutes at 5.3. That's only 3 minutes of walking in a 40 minute period, if you're doing the math! I did 3.45 miles in those 40 minutes and managed to average an 11:36 pace!
That's a major improvement for me and something I need to transfer to the streets when we are out on our long runs. Of course there is a difference between treadmill and outdoor running AND sustaining a pace for 5 miles versus 15, but I feel if I can improve those initial 5 miles, miles 15 and 16 won't seem so bad. If I can continue to push myself on my weekday runs, then eventually the first 10 miles will be stronger, and the marathon possibly won't drag on forever! The reason I am most concerned about this is that damn 4:30 course limit on the 18 mile marathon tune up run we have coming up on September 20th. With that being said, my 16 miler needs to be done under 4:00!!