Notes
Fun tempo run...8 x :30 @ 7m pace on :10r...held about 6:50 or so on those. Body is good...no food or fluid taken.
Training Plan Entry
Tempo
8 mi
6-8 miles + strides. If you're still feeling fatigued from the weekend then keep this on the short end of just 4-5 miles and run the strides quite moderate.
Wu) ~20:00 of steady building to a very relaxed MAF effort.
Then run 6-8 X 30" strides at ~7:00 pace if you feel great, just relaxed and comfortably fast if not. Hold form through out all. Walk for 10" (just guess) after each then jog very light and slow for another 30" in to the next stride. No HR monitor today. Finish the run at what feels