I headed out for a 4 mile run with the idea to run it at about the pace I’ve been using for my 3 mile easy runs and also to work on my breathing. I went out just slightly faster than usual, finishing the first mile in 8:40. Then, I ramped it up and felt pretty good. Unfortunately, I stitched up at about 2.5 miles. I really worked hard to try to get rid of it, but ended up waling for about a minute. After that, I finished pretty strong. Despite the walk break, I still averaged 8:21 minutes per mile over the whole run. I think I worked the stitch thing out in the end, so we’ll see how it goes for future runs.
Actual workout
8 minutes warmup
4 miles at 8:21 pace
8 minutes cool down