Sleep in and TM miles today again. I've gotten too used to sleeping in and I don't like the cold - I'm afraid of it, so I'm hitting the gym.
4.0 miles AP: 8:42 - 8:57 for the first 3 miles, then 7:54 for the last mile (progressive last 1/4 finish).
20 min arm circuit. All major arm/shoulder muscles 3X with a plank to end each set.
4.0 miles AP: 8:38 1@8:57, 2@8:49, finish with 7:48 (same progressive last 1/4 finish, but did the first .75 @ 7:53, not 8:00 even).
Trying something new - no superfeet in my shoes, it seems to help the plantar feel better. We'll re evaluate after a week.
Trying to get more sub 8 miles in, gotta get my legs used to running fast(er) when tired. If I want to increase my speed I need to make a consistent effort to run faster, not just race faster.