Notes
good run...got really sick 3x for some reason...had to coach at 7 so had to cut it short to 20 miles.
Training Plan Entry
Long
22 mi
Easy and steady volume for 2:00-2:30. If you end up feeling super strong then go ahead work up to 3:00. HR MAX for the first 1:30 is 150, then let it drift and maintain pace. Very diligent hydration before and during this. 20oz per hour and take in ~50g-60g CHO during the run. This is a bit low but I want you to find where your minimum calorie ceiling is.