This morning Lance Armstrong was on my iPod after the Sport Kit reported my run statistics to inform me that I had reached a personal best for the mile of 6:31. It's fun to hear a famous athlete's voice announce your success.

Today I ran a 5k at 7:01 per mile but for the 3rd km I decided to run flat out, hence the fast time. I want to incorporate speed more into these short runs and I have read that switching up your pace like this is a great way to get faster. I'm going to be doing something a little more structured soon but until I work out what I will throw in a fast km somewhere in each run to see how that works. As I finished today I was completely spent and can't remember running as hard since my rugby days over 10 years ago.

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