Today I ran 6 miles in 44:41. I did hill work today. After my usual warm-up I continued running at 8.1 mph. However, I alternated running .25 miles flat and .25 miles at a 5% incline. I ran the inclines at 7.5 mph for .15 miles and then at 8.1 mph for .10 miles. By the fourth mile I had reversed the distances running more at 8.1 mph but at each .75 mile marker I increased it to 8.6 mph for .15 miles then 9.0 mph for .10 miles.
Hill work is not very fun for me, but it builds leg strength and speed, even if you are going slower than normal. One of those necessary unpleasant things of life.
Due to my race on Saturday, I will not be running tomorrow.
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