Mondays and Thursday are my speed workout or hard days. For instance today’s schedule calls 2 mile warm up, 4 miles @ 8:00 to 8:10 pace, 2 mile cool down.
The tempo run of 4 miles at 8:00 to 8:10 pace is actually at my marathon race pace. So I figure it would be good to practice how it feels. Here are my times: 8:31, 8:07, 7:36, 8:02.
The first mile, my baseline mile, is slower than scheduled despite that I open my strides. The second mile I tighten up my my rhythms to ensure I get 180 strides per minute. And that works to speed my pace up. In the third mile, I open up my stride to take advantage of the down hill. And the time shows.
I like to be more consistent in my pace. Still need to work on how each pace feels, the mind-body connect. I am confident that with additional miles I will have them down in due time.