Recently I added some flat running on the treadmill to try to be a bit better at downhill running. Did 2 miles at 2.5%, 2 flat, 2 at 2.5% and 2 flat. While keeping HR below 170 I did 8 miles in 73:12. Which was a great run. Since then I've tried to do an 8 miler every other day and I've not done as well. Not sure why. Today did 4 miles flat in 35 minutes. HR crept just above 170 at end although it felt very easy. Not breathing hard, felt good. But then crash and burn on last 4 at 2.5% incline.

Sep 28 2011 I did 8 miles in 74:02 and while gasping for breath. That was intervals though. That's all I did then. 6 mile continous time was 50:30 at that time. Hugely different and not much different. Somewhere around in there I did 4 miles in 34:30 I recall. I can do that at least on a treadmill now without even breathing hard.