Notes
quite the morning...3 miles with the wind and 6 miles straight into 40mph winds...need to pay more attention to my route development. Right ankle feeling sore from all of the ice slipping and constant rolling. Quads still sore...
Training Plan Entry
Hill
11 mi
50:00 up to 1:20. Start very easy and build very slowly as you loosen. Run how you feel for this and if you feel good then bring your effort up to 155 HR. Strong effort but not hard.
In the last 10:00 of this run I want 5 X 30" fast strides. Near sprinting but relaxed and controlled. Do these up a moderate hill if you feel good. Jog after each for ~1:00 VERY easy and slow.