Great workout. Now, that my 4 milers have been all in 2nd gear, I decided to ratchet up and do the last quarter in 3rd gear. And, then do my 7 milers and long weekend runs with the last 1/4 in 2nd gear. Then every week add a 1/4 in 3rd to the 4s and 1/4 in 2nd to the longer ones. My average pace today was slower (9:06 vs 4:00) vs my last 4 mile run all in 2nd gear, but that's okay. Maybe a little disappointing, but of no consequence. My 2nd gear for was at 9:00 on the 12th and 9:11 today, and my 3rd gear today was 7:52!!!!! A 24:30 5K would be cool and a sub-24 would be really awesome.
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