Notes
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missed thursday afternoon run and friday am run due to travel issues so made it up this morning!!! 4 loops at wachusett running 43:29/43:22/43:37/44:00...felt awesome..very solid 20.
Training Plan Entry
Tempo
15 mi
15 mile Progression run.
Run this on a flat course if possible, some rollers are fine.
7 miles at HR 140-150.
5 miles at HR 150-160.
3 miles at HR 160-170 MAX. And don't be afraid to work at the low end of the range.
Focus very solidly on relaxing in to your fatigue and maintaining rhythm and cadence. There's little benefit to fighting fatigue, it only makes you more tired. Keep your upper body relaxed and loose.