Today was definitely a test...my first 20-minute run. With thighs still sore from doing squats yesterday (how sad is it that less than 30 squats, not done very deep at all, could make me so sore?), I was a little nervous, but after my warm-up walk I felt great. In retrospect, I probably kicked the speed up too far, as after 15 minutes I needed to back off a bit before burning out. However, I stuck with it and made it through the entire 20 minutes!
My speeds for today:
0.00-5.00 - 3.6 mph
5.00-20.00 - 5.5 mph
20.00-21.00 - 5.0 mph
21.00-23.00 - 5.5 mph
23.00-24.00 - 6.0 mph
24.00-25.00 - 5.5 mph
25.00-30.00 - 3.6 mph
I made it 2.43 miles, which comes out at a 12:20 mile, a 50-second pace improvement over my best pace so far.
Next Friday I'm scheduled for a 22-minute run, and I'll just have to see how I'm feeling then to know how to proceed. I'd like to keep a 5.5 mph pace if possible, but I also know there's no shame in 5.0.
Have you gotten to move today?
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