Today’s workout was supposed to be 5 miles easy. But my Wife decided to come with me for the first two (she’s not a runner). So those miles ended up being around an 11 minute pace. Then I decided to push the last 3.5 miles around an 8-830 pace.
Overall, it felt easy but I do think it goes to show how beneficial a real warmup can be. I’m guilty of just going for my run and ignoring any type of warm up/ cool down. Given how fresh I felt afterwards, from now on I need to make sure to take the time to focus on a slow first mile.
Austin Strohl's Running Blog 
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