From my log yesterday:
I ran this evening while my kids were at piano lessons, so I ran part of Saturday's run again and it was definitely too soon to repeat that giant hill! My nose was just about touching my knees at the steepest bit and I had to stop at the top to stretch out an achy calf. 5 miles; first 3 at 8:48/mile, 4th at 9 something (looked at my Garmin but didn't process it after that darn hill), and 5th at 8:17 for an average of 8:54.
Today: ran an easy 3 and deliberately kept it really really slow (9:50/mile). From what I've been reading, it looks like I've been running too fast on my easy days for years and robbing myself of all the aerobic/mitochondrial/slow-twitch benefits.
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