In the last week, after a Passover break from running, I managed to run my best mile ever during intervals on Monday, April 1, struggle with the uphill half of a run in Palm Desert on Wednesday, and have a great meet my goal 6 miler today upon returning home. Here are the runs, and their goals...
Monday - Intervals with 1/4 mile breathers in between: 1 mile at 7:06, did it in 6:39!; 3/4 mile at 5:13, came pretty close; 1/2 mile in 3:25, I petered out here on the hill; and 1/4 mile in 1:40, which I also managed pretty well. Run map and splits here.
Wednesday - Tempo Run in Palm Desert - Warm up mile, 1 mile at 7:38, easy mile, 1 mile at 7:38, easy mile, 1 mile at 7:38, cool down mile. 7:23 and 7:30 on those first miles which were downhill and relatively flat, respectively. I died on the last mile, going back uphill, ending up at 8:53. Run map and splits here.
Today, Sunday - "long" run - 6 miles averaging 8:08/mile. Felt mostly good, and carried a good average all the way through, including on the hills. Ended with an 8:05/mile average, and I am happy with that! Run map and splits here. This run includes the Galloway recommended 30 seconds walking per mile as well, with the exception of the last break after mile 6 which I just ran through.