Notes
Tough footing so no chance at the workout. Just trying to get in miles. Felt generally okay even with the footing until about the last 1-2 miles. Then I really started to notice th effort I'd put in and the amount of slipping with each step. Glad to be back in double figures though.
Training Plan Entry
Long
10 mi
~2-3 miles easy
3 x 3:00 at ~6:50-7:00/mile
(3:00 'recovery' at moderate effort)
3 x 3:00 at ~6:30/mile
(3:00 'recovery' at moderate effort)
Easy miles afterwards to get you 10 miles.
If the weather is bad then just run easy for 60-90 minutes.
Both Doug and Rob have a variation of this down today.