Notes
I really felt my calves on this one. I kept up the tempo but one thing I forgot to focus on was driving with the glutes and hip flexors. That may have been it.
Anyway longest run so far in VFF, using a forefoot strike anyway. The 4.4 mile run last week was a midfoot run.
Splits:
1 - 7:36
2 - 7:43
3 - 8:45 ???
4 - 8:30
Big fat blister on right big toe may explain the fall off in pace, it hurt like a mother. Liquid band aid next time.
Also, even when I run quicker I don't seem to be working my engine, lower legs are the weak link right now as I adjust my stride. Important to hit the bike hard for good cardio workouts in the mean time.