ennay, I hope you get better soon!! What is the hal-mary?
I wasn't going to run tonight, but I decided to do a speed interval thingie on the treadmill. I think that's going to be my Thursday thing now. I did 2.5 miles at a 12:00 pace with 40-second intervals at a 10:20 pace, which for me is really fast. It felt pretty good!
I do my intervals on a Friday. I tend to mix the routine up a bit, but today it was 3 minutes slow/3 fast/3 slow etc etc for 35 minutes. I always make the last fast a sprint finish and increase the speed on the treadmill every 30 seconds, for the others I go up 0.1km/hour each cycle of slow/fast (e.g. 11.1/12.1/11.2/12.2 etc). I ended up doing just under 7k in 35 minutes which was my best speed session yet.
Long run tomorrow, I'm planning somewhere between 18 and 20 miles. Fingers crossed for good weather!
