Tuesday, May 13, 2008

7 mile progression run (51:24)

It was a beautiful morning today, and a great day for a run. I did the same 7 mile course that I did last friday but 3 minutes faster (51:24). I felt the best that I have since the marathon so I increased the pace toward the end of the run.

Mile splits were 8:00, 7:44, 7:45, 7:23, 7:08, 6:43, 6:36. Average pace was 7:20. The last mile was close to my threshold pace which is about 6:20 pace per mile.

My plan is to do some fartlek runs and progression runs over the next two weeks, building up to some long intervals one day a week in June in preparation for the July 4th Newhall 5k.

My velocity at VO2max is around 5:45 pace per mile.

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