I think the strength training is paying off

Tonight Uncle Hal prescribed a 40 minute tempo run. As you may recall from earlier posts a tempo run starts out at a moderate pace and then increases gradually to a fast pace.

I ran tonight on the treadmill. While in general I find treadmills boring I kind of like it for speed work. I can easily control my pace over specific periods of time or distances. Tonight I warmed up for about 15 minutes at 8:30/M and then gradually increased to a maximum of 7:30/M and held that pace for 5 minutes. At one point about a minute in I wasn’t sure I was going to be able to keep the pace up and then for some strange reason I really started swinging my arms. Boy did that make a difference so I started swinging my arms more. It really seemed to help. And my arms felt strong. I really got the feeling that the strength training I have been doing has helped.

I’m still nervous about being able to run Miami in less than two hours, but I am definitely a stronger and faster runner than I was.

Two asides...
1) Indianapolis is filled with over 35,000 runners. Yikes!
2) My new Adrenalins are in at Playmakers. They have to order them because my feet are so freaking wide!

4.65 miles/40:00/Avg 8:36