Notes
12 miles Progression.
Start easy and slow and very gradually build. Hold ~MAF effort to mile 8.. then run the last 4 miles relaxed, quick but comfortable. shoot for goal effort for Black Cat.
Cd) light jog/ walk for a few minutes.
***
sucky morning...negative 10 degrees or so at the start so I picked a course I thought would allow for better running but was overrun with traffic by 545...got too pissed off to give a fuck.
Training Plan Entry
Tempo
12 mi
12 miles Progression.
Start easy and slow and very gradually build. Hold ~MAF effort to mile 8.. then run the last 4 miles relaxed, quick but comfortable. shoot for goal effort for Black Cat.
Cd) light jog/ walk for a few minutes.