Notes
mornings like this don't build character....they just suck pure ass.
Training Plan Entry
Tempo
12 mi
8-12 miles (if you feel good). Do what your body feels is appropriate.
Start relaxed and easy and gradually build to HR 140-150. Hold this until mile 6. And then if you feel very good, increase pace slightly to reach HR 150-155 and hold this to the finish.
No Cd) just walk for a few minutes.