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@HatBeard
4 miles on the dreadmill today @ 8:00/mile pace but was actually 2 miles at around 8:20 then a mile at 7:30 then half a mile at 7:28 and a quarter mile at 6:30 with 8:00 for the final quarter mile. finished drenched in sweat but feeling pretty good about my running again, will get up to 5 miles next week, 6 the week after then I should be good to go for marathon training.
@duncs nice one mate those times are sounding good, i have a lot of friends at run dem who run those kind of numbers and a 3:15 is doable but you will have to push yourself to get it.