We ran 4 miles in Central Park on Saturday morning. Our pacer insisted that we run slowly and build up endurance. You should be able to run at a comfortable pace and be able to keep up a conversation with your buddies all along. My running buddies were Jyotsna and Shabnam. Thanks to them I ran most of the distance stopping only for a couple of water breaks.
The NYRR women's mini 10K was in progress at the same time on our route. The first of the runners reached the 4 mile mark in 20 minutes. That's 5 mpm. Compared to my measly 12 mpm, those women were literally sprinting all the way.
Post-run we did some stretches, abs, and planks with coach. The easy pace running and the stretches helped ease out the stiffness in my legs. We grabbed some bagels and gatorade and waited to cheer some of the Asha ladies who were passing through towards the 10K finish line.
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