Notes
Plan:
6 mile moderate run/moderate muscular tension and aerobic pressure. heart rate target zone 70-75%. During last half or at the end of the run do 4-6 x 30 step striders. count 30 steps on one foot. Remember a strider is all out 800-1600m race pace, so this is not a sprint. Take all the recovery you need to get your breathing back to normal and repeat.
Report:
out in 19:40. 6 striders during last 2 miles. saw chiro, worked on my back. Feeling a little better. Back is tight and feels weak.