Notes
had a very hard time with this one.. took the 2 mile warmup super nice and easy and the strides at the end of the warmup were no issue - 1min @ 6:00, 1min rest, 1 min @ 5:50, 1min rest. Starting with 10min Block 1, target HR was 145-155 and I did manage to get in there and sustain at about 7:50 pace though I kept dropping down to 142-144 and would have to hold my breath to get it back in range. Target HR for 10min block 2 was 155-165 and I had to run just under 7 to get in there and then about 6:50 to hold it...Target HR for 10min block 3 was 165-175 and I took it all the way down to 6:15 and still barely hit 167 and then only for a brief moment...so I ran to the biggest hill I could find in the remaining time and ascended 8% for half mile at about 7:05 and still only hit 166. Oh well...body feels good otherwise. Food - Gu Chomps 1 bag (strawberry), fluids - none.
Training Plan Entry
Tempo
10 mi
Progression run to threshold.
8-10 miles.
Wu) 15:00. Then do 2 X 1:00 hard strides to elevate HR and open your hip angles. On 1:00 jogging.
Then a 30:00 non-stop effort done as:
10:00 at HR 145-155.
10:00 at HR 155-165.
10:00 at HR 165-175.
Start at the low end of these ranges and try to steadily build as you go through each.
Cd) as long or as short as you feel like.