Notes
tired this morning but able to get uptempo and able to do the sprints at the end with no issue...overall a good run...very humid this morning despite the cold.
Training Plan Entry
Tempo
13 mi
10-12 and if you have time then push this up to 13 miles (or 1:40 or so). No HR monitor. Just keep your effort relaxed and steady, PE is MAF.
I do want 4 X 30" strides at the end of the run and do these up a moderate hill if you can. I don't want the hill so steep that you can't run fast- just ~4%-5% is all. Fast and near sprinting but with controlled run form. Walk after each for 30" then jog for 30" back down.