Notes
i did not even know you could bleed that much there...oh well...great run otherwise.
Training Plan Entry
Tempo
7 mi
6-7 miles
Start relaxed and build to HR 135-150 and then hold this for the remainder of the run. If you feel good in the last ~20:00 then run 5 X 30" strides at a fast but controlled and relaxed effort. If your hip is tight then skip these! Full recovery after each.