Notes
7:43
6:59
6:51 (3:31, 3:20)
7:59
middle two miles were obviously the "tempo" miles. achilles did not feel good from the get go. it wasn't horrible, it stayed under control. I felt very controlled and within myself for the tempo, but it was not easy. it was pretty difficult but not balls out or race pace type effort... most of the difficulty came from the achilles or my legs, lungs were not too bad and at no time did I worry about my ability to go faster or push harder. I am on the verge of breaking into another gear.. a few weeks ago I ran a similar 2 mile tempo and this time i was probably about 10-20seconds faster and there was no downhill this time and I felt much more controlled. it was also a much faster and longer warm-up/cool-down!
definitely more fit, progress is progress