I strategically planned the slower times, and the rest times. I worked on how fast I could go on an hotel treadmill, and I was very happy with the results. I ran faster on this treadmill than on other treadmills. The sprints were in short segments, but then I would walk, then I would pick up speed, and then I would be back to sprinting.
I look forward to including some speed workouts on my home treadmill. It's inspiring to see that my body can handle it, and it will get me on the path to run faster. I was very encouraged.
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