Wednesday, July 23, 2008

Faster Running

Tonight after work, I drove to Radnor Lake and ran some quick miles.

Mile one was an 8:30, with the first quarter mile straight up hill. My HR shot to 156 at the crest, then settled in to the 140s. I stopped very briefly, stretched again and then ran 1.5 miles at a 9:20/mile pace.

After another brief rest, I ran the last mile at a 7:45 pace. I felt like I was going 95%. It was hot (88 degrees), but shady and not humid. I was pleased to get in good speed work without jeopardizing tomorrow's run and the next long run on Saturday. Average pace: 8:38/mile for 3.5 miles.

The schedule for Saturday is to run 12 miles, 5.8 of which are the very hilly loop in Percy Warner Park. I foresee a Saturday afternoon nap.

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