Building a fast(er) mile into a run of about 3-4 miles was a tip given to me by Grammadog - and now that the shin is feeling better and I've already put my hill training in for this week, I thought it was about time to have a go.
I started out with a warm up mile, then started a fast 1, 2, 3, 4 count in my head and went for it. Of course a bit of an incline came along halfway into it and slowed me up a little, but I ploughed on. Saw the Garmin pop up the end of that mile and slowed down a bit; not a moment too soon because my lungs were threatening to implode completely, I'd developed a mild stitch (which I've not had since my first weeks in the C25K) and felt slightly sick. Obviously I'd been pushing it a little too hard up that incline!
Miles 3 and 4 were just maintenance to get the distance in towards home...then half a mile more to finish.
Very mild and drizzly out there; checked the scales before and after and had lost 1.6 pounds just in sweat!
Long run on Sunday; and on we go.