Speed!
Running last night was great. First 2.1 miles were run/walk with my youngest son and was at about 15 mpm avg including the ~5 min warm up and another ~5 min cool down. He is working through Couch to 5k (C25k) and just started week 2. I am using the runs with him as either an easy day or a warm-up depending on my schedule. So after the 2.1 miles with him, kept going and decided to do another mile or so "faster". To be honest, I was thinking a mile or 2 at 10 mpm or so would be ok. After about 2 min, I checked my pace and Mr Garmin said I was doing about 8:30. It felt ok and I thought I could hold that for a mile, so I picked up the effort a bit, and got my average for that mile as low as about 7:20 for a bit and just tried to hold it together for the rest of the mile. I faded a bit by the end of the mile, but still managed to make that 3rd mile in under 8 minutes. This morning, I felt fine, with to tightness or soreness. I had a 20 min chair massage and she said that ...