Today I ran 4 miles in 29:19. Most of it was an easy run at 7.7 mph. However, I remembered several things I have read that talked about doing strides the last part of an easy run. I thought that would be good for triggering my fast twitch muscles for this Saturday. So at mile 3.25 I did a total of 6X100 meter strides at 11.0 mph (5:27 min/mile pace), though the last stride was at 12.0 mph. I did 30 secs of recover in-between each stride. While I have done some fast running during this training, I have not done much higher than 10.5 mph. It felt good.
I am taking tomorrow off, both of traning as well as work. It is a day when I need to rest. I am not sure my body is fully rested yet from the past 12 weeks of training.
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