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On Day 31 of the Runners World SMART Coach Schedule todays menu called for some speed work.  I had to take an extended lunch to fit this into my working day but preferred to run at lunch time rather than in the dark after work. The schedule suggested I did 8 miles in total including 4 miles at 7.19 pace followed by half mile jogs and a warm down.

I chose to run up and down Newmarket Road. This is a straight road of around a mile from Oliver Rd to the Falcon Pub. Only problems with this are the need to cross over two busy roads and I have to keep a sharp look out for any cars crossing over a roundabout and a set of traffic lights.

What I achieved was as follows:


1.3 mile warm up and then the 4 miles in 7.54,8.08,8.03 and 8.03.
 I did the half mile jogs inbetween and then ran home 1.2 miles for an overall total of 8 miles.

I didn't hit the pace required by a long way. However I am happy with today's training. Firstly I felt good with no problems with my breathing or any aches or pains. Secondly my mile intervals were consistent with no big decline in speed for the last mile. Lastly they are my faster set of intervals or tempo runs for this year.