Notes
Solid long run I'm happy with. I had good push on the 45 second intervals and my legs felt great on the rest of the run. It was a little cooler this morning, even if still humid, and it showed in how I think all of us felt. I was happy to get a good solid 12 miles in and feel good about it.
Training Plan Entry
Long
12 mi
At some point during this long run, get in a session of 10 x 45 seconds at a good, hard effort. Really push a bit here. (2:00 recovery jog)
The rest of the miles today are up to you as to the effort.