Yeah...i didn't want to post times because I can only guess based on the course I run by my house this winter as I haven't done any races this winter.
last season w/out this program I managed
5k sprint tri - 7:10 pace.
10k oly tri - 7:45 pace.
I'd be willing to bet right now that I could hold 6:30's on that sprint course and possibly 6:50's for the Oly.
last season I'd go out and run...typical pace was 9-9:15's. I'd do some under that, but that was what my natural easy pace felt like.
Today an easy afternoon pace is around 8:10 - 8:20 or so. Occassionally I'll surprise myself by doing a 7:50.
During my long run (1:15) I was holding 8:20's as an easy pace and didn't start to get tight until the hour mark.
It's great. I don't even know how to handle this because I really look forward to running now. It's pain free, it's enjoyable, and it's faster, I dont' hurt after my runs!! And now I'm seeing results at the same time. And I haven't even begun to do any of the threshold work.
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