Notes
1mi WU; dynamic stretching; 13mi TEMPO RUN - start @ 6:55 and stay loose for first 6 - focus on form, cadence, and turnover; practice pace cut down - be even and steady, end @ 6:45; next 4, work down to 6:37 and put yourself, mentally, in the last 10K of Boston (coming off the hill at Boston College); last 5K I want you step outside of yourself - think in terms of 5 x 1000, and try to hit 6:34, 6:34, 6:32, 6:32, 6:29 (stay disciplined and finish strong!); 1mi CD
I would like to say this felt fantastic but it didn't. But I have been working hard and I know that I will be happy this run happened. It was a good reminder of hard work and it was also a good reminder that I cannot freaking wait for taper. 1 mile warm up, 13 miles, 1 mile cool down. the tempo miles were starting at 6:55 and working down to 630. my calves feel shredded right now and I rode the pain train towards the end. But again, it's done and I know that with some fresh legs I've got a strong time in me at Boston. 20 miles on Sunday, and one last longer tempo next week and then I can embrace the hell out of taper