I have really been focussing on running during this latest training cycle. I have been adding lots of easy effort miles, on top of the miles scheduled by my coach.  I feel like this increased volume is really starting to pay off.  I chose to do a long interval run at threshold effort today.  I wanted to check my run speed.

The run that I did was quite straightforward.  After an easy effort warm up, I ran three separate one mile intervals at threshold effort, with a little over two minutes of recovery between them. My goal was to push hard and try to keep a similar pace on all three intervals.  I knew the results wouldn’t be exactly the same, because I did the run at the park, where hills would impact my pace slightly.

I was ecstatic with my results.  The mile interval paces I ran were 6:58, 7:06 and 6:50.  The middle interval was net uphill and the final interval slightly downhill.  Safe to say, I paced all three intervals pretty close.

It turned out, that all three of those miles, were faster than any other mile I have run this year.  In fact, that 6:50 mile is my 5th fastest mile ever !!  I got a bunch of peak performance notifications in Training Peaks, which made me very happy.

Clearly, my run speed is coming around as a result of all my run training. It is always good to see results, when you have been putting in the work.