Today was one of my favorite runs ever! It is a 'progressive run' which basically has one increasing speed gradually through every mile. It is especially useful to do one on a treadmill; since you are able to control your speed.
Since I find those machines absolutely mind numbing, I love doing them on the road - preferably a 13 miler. So here goes:
13.2 miles with the slowest mile being 9.30min/mile and the fastest just under a sub-7. This was quite easy and comfortable. The weather just about right and the legs were fresher than usual.
50 stair sprints - if you do them 2-3 stairs at a time it helps improve cadence when you run - in other words, it helps increase your stride when the legs tighten up after a long run.
30 freezing laps (1 mile) 23 minutes.
Yay!
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