Notes
good run, body feels good...brought it down to 6:50 and held it easily for the last two miles...was averaging between 96 and 100 strides per minute which seems to be the norm these days for any pace under 8:00. Food - Stinger Honey Gels (orange flavor), Fluid - 12 oz water.
Training Plan Entry
Tempo
8 mi
6-8 miles, and depending on fatigue, with a little progression. Start easy and relaxed and slowly build to HR 140-150 and hold it.
Then after 30:00, if you feel solid and smooth, push slightly to HR 150-160 and hold this to finish. Hydrate well before and after this.