Notes
mother nature, you so nasty...good tempo run, bad black ice.
Training Plan Entry
13 mi
Run- Long 12-13 miles.
Structured this way:
3 miles easy at HR below 145.
Then 6 X 20" fast strides at near sprint efforts on 1'-2' of recovery jogging after each.
5 miles at HR 140-155.
3 miles at HR 155-165.
1-2 miles easy with HR below 145 and including the strides again, the same 6 X 20” as the first set.
Hydration is key today! I want disciplined protocol on drinking as much as you can and taking in 1 gel (or 100 calories) every 40:00 (or 5 miles). Take an S-cap right before start