Notes
after an easy 2 mile warmup, held 6:50 pace for last 8 miles. Rolled and cracked my left ankle on a hidden patch of ice with .3 miles to go so went right home and iced it...no breaks but I think I really pissed off my outside metatarsal...will keep an eye on it today. Afternoon run might be a no-go.
Training Plan Entry
Tempo
11 mi
1:00-1:10 Start slow and easy and just let the pace quicken as you feel better. In the last 15:00 of this run- do 5 X 20" fast strides at faster than 5k pace. Quick leg turnover, relaxed arms and good run form. Jog easy after each for 1'-2'.
Drink ~20-30oz of water immediately following this run.