This week, I out-did that. We got a little snow overnight before my long run, so the trails were too slick for me to be out on them (it screws up my knee). So I hit the treadmill, and thought "Ummmm.... maybe I can start faster like I did a few weeks ago..."
So again, I started at 9.4 mph and sped up 0.1 mph every half mile. But this time, I sped up an EXTRA 0.1 mph at 2 different times throughout the workout: around mile 0.7 and around mile 3. With an extra bump in speed near the end, I had gone from 9.4 mph up through 10.8 mph for the final 0.3 miles or so!! My half-mile splits for those middle 6 miles were:
3:11, 3:08, 3:06, 3:01, 3:01, 2:59, 2:58, 2:56, 2:54, 2:52, 2:49, 2:47
= 35:47!! (5:57.83/mile)
I averaged under 6:00/mile for those 6 miles! Back in July, I had my first outdoor long run where I dropped under 6:00/mile - I've only been speeding up in my long runs over the years (not that I'm necessarily getting FASTER, but mostly because I decided to push the effort more and more... which DID start to make me faster).
Overall, it was 11.7 miles in 1:17:41, or 6:38 pace. With the middle 6 miles averaging just under 5:58 pace.
I had to run upstairs during my cooldown to wake my boys - you can tell where.
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