Notes
Wow, tough one. Shawna was right there with me the whole time, which helped. Ran the 20 minute effort around 6:45 to 7:00 pace. 6 minute segments at 6:15-6:20.
Tempo Workout – Meet @ East Boulder Rec - 8:00 am
Warm Up 20 min/Stretch/4 x 25 sec strides
Start with 20 min @ 70% effort of MAX with 5 min easy to re-group
MAKE SURE YOU RUN CONTROLLED
Then 4 x 6 min @ half marathon effort with 2 min easy
Cool Down 5-10 minutes