Notes
Decent long run. Couple of breaks in the tempo run due to conditions. Towards the end, once we found the good footing on the road I started to find a rhythm and feel better about the tempo run. I usually hate these, but I felt really good about this one today and was looking forward to it.
The shorter ones were really hard to get moving, even after the tempo effort. Short of that, felt pretty good today.
Training Plan Entry
Long
12 mi
One never really knows what January will bring with winter so there's a couple options for the run today.
4 miles easy
20 minute Tempo at ~5:55-6:05
(5:00 jog)
6 x 45 seconds at 5k effort
(1:15 recovery jogs)
Run some after to make it 12 miles.
If the weather is brutal or the footing not so good then just run easy for 10-12 miles or the equivalent amount of time it'd take to run those distances.
Rob has this down as well.