Like a tempo run mid-week? Been thinking I should try and get a faster than normal run in mid week myself - gradually work up to say 30 min sandwiched between proper warm up and cool down mileage.
It's a 5k. It hurt like hell...then I tried to pick it up. The end.
Interesting. This tells me more miles are needed as well for my May marathon (first). My long and easy runs have been 9:04 to 9:30 or so and McMillan nails that based on my only 5K (23:10). McMillan says I can run a 3:45 marathon which seems agressive to me but we'll see where I'm at in March or so after many more miles.
San Francisco - 7/29/12
Warrior Dash Ohio II - 8/26/12
Chicago - 10/7/12
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Connecticut Runners' Forum on RunningAhead
A Saucy Wench
McMillian, for a buddy of mine, is spot on (within seconds). For me, not as much, but in the ball park..
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"When I got too tired to run anymore I just pretended I wasnt tired and kept running anyway" - dd, age 7
"I think I've discovered the secret of life- you just hang around until you get used to it."
No, I do want to drop at least 10 minutes do you think that is out of the question?
I ran a mile and I liked it, liked it, liked it. firstname.lastname@example.org
MTA: EGH - What's your marathon 5/3?