Yesterday ran 5...9:01 pace. Today it was very cool 45 with wind so probably feeling like 40...if you can't get loosened up like last week then its miserable for a temp like that this time of year...but I made a snap decision to change my route...ran out 3.5...same route as yesterday only another mile...so had 3.5 into wind and came home with the wind...over a minute slower at 2.5...but still at 10 min pace into moderate wind and cool.
Managed 9:30 for the next mile and then ran 31:25 or so last 3.5 which is sub 9 min pace by a second or two. While stopping to talk about 3 times per mile 8 to 17 steps...
It is not long enough so I stiffen up but if I have a tight muscle it can relax and I take off and can put in surges that more than offset the walk time...and it's mixing things up and doing semi-speed work even though probably go no faster than 7:45 during quickest surge...that is still faster .
If I walk enough I may get down to 5 minute pace even!