Distance: 7.0 mi
Time: 01:03:28
Avg pace: 09:04 min/mi
Notes: Warm up: Jog 2 mi very easy; 7 Drills + 3 Strides (100 meters or 25 seconds) Workout: Run 4mi in 34:02 ( 8:31/mi )Jog for 5:0010 sets: Run 100m in 0:27 ( 7:07/mi )Jog for 0:30 Cool down: Jog 1.5 mi very easy; Good Stretch. \nJogged 2mi @ 10.00 min/mi for warm-up. Ran 4 mi in 36.19 min for a 9.04 / mi pace which was slower than I was suppose to run. However, my hamstring muscle felt good but my right knee was hurting yet from my long run last week. I know I can finish my marathon but don\'t know at what pace I will be able to maintain. Ran 8 X 100 m sprints to finish: 4 run uphill at an avg 26 sec, 4 run downhill at an avg 23 sec.
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