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Showing posts from July, 2009

back on the road

Monday I ran 8 miles in 1:10 and today I ran 6.67 in 1:00. What's great about both of those runs? First, they are both longer than 5 miles, and second they are both under a sub 10 mile. Finally, I'm back.

What changed? Well first last week I was on a business trip in Arkansas. It was hot, and my hotel was on a busy road. That mean no outdoor running. I used it as an opportunity to do what I never do at home, do something different. One day I did speed work on an indoor track. I did 4 x 800, 4 x 400 and 6 x 200, the next day I used this funky treadmill type thing that went up to a super high incline. I did a pre-programmed extreme hill workout. The last day I had to be at the airport very early, so I tried to see how fast I could do a 5k on the treadmill. 23:22. By doing shorter, different workouts I was really able to amp up the intensity.

Then, over the weekend I took 2 days off from running and biked instead. Monday morning I was still in Maine (what a treat!), so I sat down f…