Notes
Whew, that one was tough. Didn't have great legs today, but tried to stick with it as much as I could. I edited the splits on my first two miles because I was running shoulder to shoulder with Rob and his watch was reading 6-8 seconds faster than mine. We separated just a bit on the last few miles. The 60/60s at the end felt like getting hit by a truck....I think we were all gasping for air by the time those were done. Still another good brick in the foundation. I think I'm probably about 90% back energy wise too.
Training Plan Entry
Long
12 mi
Some bread and butter stuff today. While not the most fun for you Brian it's good for the system.
2-4 miles easy
5 mile cutdown
2 x 6:30
6:20
6:10
6:00 or faster if you want
5:00 jog break
THEN run 5 x 1:00 at ~5k to 10k effort with equal recovery. The part you'll like here Brian :)
Easy miles afterwards to get you to 12.
Rob has this down today as well.