I ran the four miles again and did low-level speed work during the back-portion of the run. I started the speed work with a cadence drill. Then I did fartleks for about a mile. The fartleks were from about 20 feet to about 300 feet in length. My paces varied from just a bit faster than my recovery run to a full sprint. The sprint was for the 20 foot fartlek. I did the last half-mile with a 11:01 pace.
When I got up this morning, it was raining, and the rain continued for a couple of hours. I waited until the rain stopped and the temperature was up to 50 (F) and then went running.
I ran the four miles again and did low-level speed work during the back-portion of the run. I started the speed work with a cadence drill. Then I did fartleks for about a mile. The fartleks were from about 20 feet to about 300 feet in length. My paces varied from just a bit faster than my recovery run to a full sprint. The sprint was for the 20 foot fartlek. I did the last half-mile with a 11:01 pace.
When I got up this morning, it was raining, and the rain continued for a couple of hours. I waited until the rain stopped and the temperature was up to 50 (F) and then went running.