I set out to do this run in 20 minutes flat, and was making good progress until I got about halfway done. I was on pace, but at 2 miles had to slow down. I just got tired. I managed to keep going and pick it back up for the last half, but the result was a 21 minute 3 miles. My splits:
0.25mi 2:04
1.25mi 9:08 (7:04 mile)
2.25mi 15:44 (6:36 mile)
3.0mi 21:00 (7:25 pace)
It's ok to ease up once in awhile. Some days, you just aren't feeling it. As long as there are some days when you push hard, you should make progress.
Some people may use heart rate monitoring to optimize your training. I check my HR at the end of the run, but not during the run (don't wear a monitor). I'll record my HR's at 1 minute into my cool down run (T+1) and at five minutes in (T+5). and see how that changes over time as the training progresses. Today was moderately intense, and my HRs were:
T+1 150bpm
T+5 120bpm
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