Notes
This was scheduled as an 11-miler as below. I made it 7.5 miles and had sudden sharp pain very reminiscent of posterior tibialis tendon issues after Madison but in left leg this time. After 3 tries at running after walk breaks, gave it up. Times were close to what was wanted, about 5-7 seconds per mile slow as ground was snowy and footing not good. Suspect that's what caused the issue w/left leg ankle.
Warm up:
2 miles very gradual warm up to 9:00 pace...gradual!!!
Main Set:
1 mile at 8:00 pace, settle in and get a feel for the pace.
1 mile 9:00 pace
2 miles 8:00 pace...now really feel the pace!
2 miles 9:00 pace
1 mile at 8:00 pace, settle in and get a feel for the pace.
1 mile 9:00 pace
Cool down:
Finish with one more mile...EASY, pace as needed/as your body feels