Notes
And in other news, local hunters again reported seeing a large white "man-beast" running in the Assabet today. Said one hunter, "I thought I heard it singing 'Rocket Queen' but maybe it was just the wind"...
Training Plan Entry
Tempo
8 mi
8 miles with moderate hill fartlek by feel, no HR. For the first 4 miles just gradually build to a comfortable and natural effort (MAF) and hold it steady.
Then on a rolling course if possible, on all the hills run at a strong tempo effort (not HARD), just a slight push.
On the downs and flats relax and run steady and recover for the next hill.
For reference: the ‘on’ surges are at slightly faster than ~1/2 marathon effort and the ‘offs’ are at marathon effort.
CD) jog easy for the last