Notes
Good tempo run. Got pulled along a little early with Mo and then got smarter and settled in. I was fast, but we managed to step out on the actual river road with no traffic and run where there was footing. By the end, I wasn't really even looking at my watch, but just trying to feel the tempo effort and roll with it.
Training Plan Entry
Long
12 mi
3 miles easy
4 mile tempo at ~6:00-6:10/mile
5 mile cooldown to make it 12 miles.
If the weather is a bit dicey then just run easy and make the goal 60-90 minutes vs. miles.
Doug and Rob have this down.