This morning, I thought that I would go to the gym ahead of the big storm. I was planning on working from home due to the storm since that was requested by my employer, so slept in a little, checked my email, then headed to the gym. I loved the fact that the gym was practically empty at 7 am, so hopped on the treadmill of choice to get my four miles in.

Almost as soon as I started, I decided to crank up the speed and get it done quickly. I decided to use a 4/1 run /walk ratio, rather than the 3/1 that I have been using. This makes for an interesting challenge since a mile comes around 9:30, and right in the middle of the second walk break. Run during minutes 1-4, walk minute 5, run minutes 6-9, and walk during the tenth minute. During the first mile today, I finished the mile before the second walk break started with a sub-9:00 mile @ 8:50. The second mile came in at 9:02, close to the first mile time. Miles 3 & 4 were fast, just not quite as good as the first two.

What this tells me is that I must slow down early in my run and push hard later on. It also tells me that I need to have a few long slow runs where I am not pushing up the speed at all.

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