Treadmill at work. 1 warm-up; 5 at spring marathon pace (6:40); 1 cool down. 48:01 total
The idea for winter base training is to do four easy runs including long run (7:30-7:50) one moderate run (6:55-7:15) and one hard run with warm and cool (6:20-6:40). As a modification, I may stay on the slow end of the hard run range and try to increase mileage every week to where I'm running my Saturday long run at that pace every other week with warm and cool as the hard run for that week.
My Kinvara 3 9.5 EE are probably a bit snug and I've had blistering and bleeding a bit on my right toes (hopefully clipping a sharp nail and band-aids will help). I broke out the PureFlows to give the toes a break. The shoes are a bit bulky (not to be confused with supportive) but they are definitely the most injury free shoes I run in. | 