Notes
6-7 miles (no longer than 1:00). If you feel good then allow HR to come up to ~145-155 but don't force it. Working this week in the higher end will be good though! A tiny bit more stimulation of fat utilization and muscle effort.
Towards the end run 4 X 30" quick but VERY relaxed strides, do not sprint or strain. Jog 30" after each.
***
Knee much better.,,bruised as fuck from the rolling...tfl no change. Run was good otherwise
Training Plan Entry
Tempo
7 mi
6-7 miles (no longer than 1:00). If you feel good then allow HR to come up to ~145-155 but don't force it. Working this week in the higher end will be good though! A tiny bit more stimulation of fat utilization and muscle effort.
Towards the end run 4 X 30" quick but VERY relaxed strides, do not sprint or strain. Jog 30" after each.