Notes
A good old fashioned long run with a few suprises. Otherwise, it is one of those great zone out and enjoy running!!!
10 mile run overall running at a steady comfortable pace/effort...going by feel. Take at least 2 miles to warm up into pace with the cold.
insert an 8:00 mile at the following mile markers (yes this will be tough...do your best to hit the pace in the weather Beth...really as close as you can is all I need!):
Mile 5
Mile 10
Weather horrible, wind 35-45 mph. Treadmill run. "Steady" miles @9:05 to 9:31, incline mostly at 1 to 2.5, some at 3 and some at 0.5 or 0. "Fast" miles ramped up to pace in first 0.1 of a mile, first one at 1.5 incline, second one at 1 incline. Concentrated on feeling good and having good form. Found for the "fast" miles I really needed to work on knee lift, also concentrated on staying relaxed, as an occasional 8:00 mile should not be all that hard...felt OK while doing it, legs a bit tired after but not bad. Considering I just had 2 whole days off, I SHOULD be feeling good...