Trying to GET FASTER

I ran so fast I was crampin' in the gut...felt good! 6:29 for the first mile, that's fast for me anyhow; hell, just trying to maintain that pace for 2 miles is tough as nails! I want to run a 6:30mm for 3 miles or at least maintain a sub 7mm for 3 or I'm going to die trying. Open for advice on me maintaining my fast mile! Don't mess with ducks, Chris Activity Route: -- Elev. Avg: 861 ft Location: Stoughton, WI Elev. Gain: +3 ft Date: 12/01/09 Up/Downhill: [+124/-121] Time: 08:54 PM Difficulty: 1.7 / 5.0 Weather: Fair 43 F temp; 68% humidity 43 F heat index; winds S 9 Performance Distance: 2.28 miles Time: 0:17:03 Speed: 8.0 mph Pace: 7' 28 /mi Calories: 315 Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 6' 29 -0' 59 9.2 +1.2 0 ft 2 7' 39 +0' 11 7.8 -0.2 -13 ft end 10' 21 +2' 53 5.8 -2.2 +16 ft Versus average of 7' 28 min/mile

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