Notes
12-15 miles with progression. The first ~3-4 miles are relaxed and steady. Then I want you to push to the finish at tempo effort. This is 100% by feel so you want to run comfortably hard preferrably on a hilly route. Push the downs too! The tempo effort should feel somewhere between 1/2 marathon and marathon effort. There is no right or wrong effort and fatigue will dictate pace, what I'm looking for here is effort.
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88 degrees at 6:00 am...ridiculous humidity as well. That being said, I ran the tempo as best as I could without going completely off the deep end on HR. Solid run anyway but tomorrow should be a cooler morning. Took in 28 oz of fluid and one pack of chomps. Body is in good shape.
Training Plan Entry
Tempo
15 mi
12-15 miles with progression. The first ~3-4 miles are relaxed and steady. Then I want you to push to the finish at tempo effort. This is 100% by feel so you want to run comfortably hard preferrably on a hilly route. Push the downs too! The tempo effort should feel somewhere between 1/2 marathon and marathon effort. There is no right or wrong effort and fatigue will dictate pace, what I'm looking for here is effort.