Notes
14 mile tempo on the treadmill. Wanted to be very precise about pacing. Goal was 6:30-6:40 pace. Went through 30 minutes at 6:40 pace, added .1 at 30min and 45 min. Starting at 9 miles I began increasing the pace .1-.2 per mile and throughout the last mile. Hit 9 miles in 59:25 (6:36/mile pace) ran the last 5 in 31:05 (6:13/mile).
0-30(9.0) 30-45(9.1) 45-60(9.2) 9-10(9.3) 10-11(9.4) 11-12(9.6) 12-13(9.8) 13-14(10.2)