I think you are right, I was running that long and not real hard but harder than I would run on a long run, and the next day I would be sore! Last night I ran a 15 min warm up at 5.5 with a 1% incline, I went up to 5.7 for 5 min, then up to 6.3 (I think) for 5 min, then I went back to 5.5 for 10, and repeated, then slowed for about 10 min, for a total of 50 min. I felt really good!!!!!!! I wasn't breathing hard, if I felt like my h/r was too high I would take the incline to .5, but the best thing is today I am NOT sore. Total mileage was 4.5 miles. I pushed myself and realized I am faster than I think and can keep the pace at a 9 min mile - I needed that extra time on the warm up too.

I do intervals once a week and hill workouts once a week, then a long run. Since I can't swim right now I am running another mixed run, I don't have many flats to run on here in VA, my new favorite run is maybe 4 miles, its a slight decline where I can run hard, hit the flat for a few mins to recover then its uphill for several mins. then back down, whew, a good workout.

I will probably run tonight outside if we don't get rain, about 3 miles slow then go home and ride my bike on the trainer for about an hour.

I have a h/r monitor but the watch isn't working, I have to find someone who will work on it. Thanks for the help