Notes
Optional day off or 4-6 miles easy jogging for recovery if you feel pretty good. HR max for this 150. Slow and relaxed.
Solid intake of CHO today with adequate hydration. If you feel behind on hydration then today is the day to catch up a bit.
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done
Training Plan Entry
Long
20 mi
teady MAF effort but push the volume a bit if you feel solid. Get to ~2:30 first and see how you feel then push towards 4:00. No need to force it much beyond your energy levels though. Today is just part 1 of 2 (tomorrow) so try to balance the two days. Run too far today and tomorrow is compromised. ~6-8 hours in 24 hours is plenty!
Eat today for tomorrow.