Notes
Started the workout and was actually feeling pretty good. After about a mile, I could already feel the slipping on my hamstrings and ankles. I called it at this point...just too slick to go very hard. Eased back and finished the rest of the run with the group. Nice day out and we had a good run, just too bad I couldn't add in the workout.
Training Plan Entry
Long
10 mi
Hopefully at this point all is really good with the body and the running is healthy. Let's get in a nice build-up run today.
~3 miles easy
Run the Next 4 miles as a build-up run. Start out at a pace just easier than moderate for the first mile. Run the 2nd at a moderate effort. Run the 3rd mile at a pace just harder than the previous mile. Run the final mile at GO!. It's all about effort on this one.
3 mile c/d to get you to 10.
If the weather is no bueno then run easy for 75 minutes.