Mailbox Speed Training

Yesterday I tried something different with my run.  I’m not one for adding speed work into my running, unless I’m on a treadmill.  They guys went out for a lunch run yesterday to do some speed work.  I opted to not tag along because their speed work is far different than my speed work.  Try a difference of 2 min/mile pace.  That’s how different it is! 

Keeping in mind that my road is hilly and I don’t really have a quarter mile stretch that is flat, I decided that I would run as fast as I could handle to mailboxes (when I got onto relatively flat areas).  I have to admit, it was pretty fun.  I was super pumped to see negative splits AND take over a minute off my time! 

Here’s the details:

Overall time: 29:13 minutes for 3.5 miles 
Average pace:  8:22/mile
Mile 1:  8:44/mile
Mile 2: 8:34/mile
Mile 3: 8:13/mile
Last ½ mile:  7:31/mile

The plan is to rest today and tomorrow.  We are also going to have a pasta dinner with the “girls” and our families tomorrow night so we can “carb up” for the big run Sunday! 

Please, please, please, Cape Elizabeth, don’t cancel the race on Sunday!!!!  I know we’re getting snow today and we’re expecting snow on Sunday, but I really want to run this race!  (do you think this will work?) 


  1. just came across your blog! it's fabulous! you have some great insight on your posts! good luck on your training! xo

  2. @Cait-
    Thank you for visiting my blog. Thank you for the kind words and please visit again!


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