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Notes

16-18 miles. Just steady and easy volume. Run a relatively flat route for this today and do not wear your HR monitor- run this by feel only. The goal is to use the volume as the stimulation for fatigue, not intensity. Run how you feel and in the last half and don't be afraid to push a tiny bit.

If you wear a HR monitor then run MAF for the first half/ then MAF +5-10 beats for the last half.

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i was doing ok in this run until about mile 8 where I had put a golf course into my route and I think thats what did me in because when I finished running the 18 holes, I was absolutely wiped and the rest of my run was a steaming shitpile. I had written in 18.7 miles but I cut it short to 17 as I was just beaten both physically and mentally. In addition to the golf course I had tried to mix up the route a bit and so I wrote in some new trail systems in the beginning which had some decent elevation in them and I am not sure if thats what set the stage for the later failure. I also did not pee once during the entire run even after putting an additional 20oz into my body after the golf course section and 28oz in before I left the house. It also didnt help that it was single digit temps the whole run and the wind was brutal today. All in all a bunch of worthless excuses. I am putting this one behind me. Body is fine otherwise.