Thursday Workouts

Today I ran 6.2 miles in the morning, did 1700 yards of sprints with my swim coach this afternoon

After my do nothing day yesterday, it felt good to be beat up by my trainer again :)

Trainer - 4 stations, 8 reps, 6 rounds,

back squat to 12" box (75lbs 2 rounds, 85 for 1, 95 for 3)

45lb kettle bell swing

walking pushups

30lb one arm row

Then the plan was for me to do a mile at a 9:30 pace, but at a half mile I had to walk then finished at 10min pace.  Grrrr

Then a 30 min kickboxing class

So a question -  My only running is with my trainer on the TM or in 5k / 10k road races.  Outside I do a 10-10:30 mile, but it isn't a steady pace... I may run fast, slow to a jog, faster, etc and it just all averages out.  To build endurance so I can maintain a pace the whole time, should I increase distance at a slower pace, or increase pace at a lower distance?  I emailed my trainer but just curious

The running coach that  I've been talking with has told me in his half/marathon/marathon training program that long runs (which start out not so long and get progressively longer of course) are much slower, even in the earlier/shorter weeks. This was/is a foreign concept to me because I am used to pretty much running one speed no matter the distance.

I ran 3.5 miles today. It was 80 degrees today and I was SO HOT and SO SLOW. I'm definitely a cooler weather runner.