Notes
All treadmill today with incline at 1/1.5/% during warmup and .5/1.5% during tempo run.
Warmup of 3 miles = 24:20 with mile splits of 8:43/ 7:56/ 7:41. 2.5 min rest/stretch break in which I hydrated and took a GU.
Alternated striders/jogging for another mile with 5 total striders of .08/.14 mile each and 90 sec slow jogging recovery = 8:00 then went straight into tempo run.
Tempo run of 4.8 miles with splits of 6:17/ 6:13/ 6:07/ 6:04 and 4:52 for last .8 miles. Brought TM speed down and ran 1.25 mile cooldown at around 8:30/mile pace. 7.05 mile total on second TM run with striders/tempo/cooldown consecutively.
Overall elapsed time on 10 mile run = 72:33
Analysis: Felt easy holding 6:15 pace for first two miles so decided to see if I could take it down to around 6:05 pace and hold for rest of run. Able to do so and cardio-wise felt solid. Hate running on TM but needed to get tempo run in today. Off day tomorrow while watching SC XC team at Districts then long run scheduled for Sunday.