Yesterday Sena ran 6 miles straight. It was a long slow distance (LSD) run. She got a little faster each mile starting at over 13 min for the first mile and finishing at 11:35 for the last mile - running pretty hard the last half mile. Very impressive.
Her knees were sore the rest of the day going up and down stairs, but she says they feel fine today. I suspect tight quads are pulling her knees out of balance, but who knows. Hopefully she does the quad stretching that I suggested.
The week leading up to this run she did three other runs - on Monday she did a tempo on the treadmill, on Wednesday she tried to do Singer Farm (a hilly 2 mile loop), but was only able to finish one loop, and on Friday she ran home after dropping her car off at Goodyear to get repaired.
The week before this one wasn't so great. She wasn't feeling very well most of the week, but did get her long run in (5 hilly miles). It was a pretty good long run, but she isn't getting much faster.
We reviewed other runs where she did walk/run rather than straight run and her average pace was actually faster when walk / running. So she is going to give that another try to see how it turns out.
This coming weekend she will be at the beach with friends and his hoping to do 7 miles - she is thinking about having her friend drop her off 7 miles away from their place so she has to jog home.
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