Notes
A flatter run would be good today. 16 mile tempo run.
Wu) 7 miles starting very relaxed and slowly building to HR 140-150 and hold it. This long warm-up is partly to burn off a bit of glycogen.
Then build to HR 150-160 and hold this for the remaining 9 miles. Start at the low end for the first ~1 mile and avoid surging too hard too early. Work in to the tempo gradually. You should be holding a 'pressure' on yourself for the first ~5-6 miles and only really working hard the last ~3.
***
Very difficult morning due to humidity and air quality...struggled a lot and legs were sluggish but did still manage to go hard on the last 3. Took MAP before and one EFS Liquid shot at 8 mile mark which was fine on my stomach so thats very good.
Training Plan Entry
Tempo
16 mi
A flatter run would be good today. 16 mile tempo run.
Wu) 7 miles starting very relaxed and slowly building to HR 140-150 and hold it. This long warm-up is partly to burn off a bit of glycogen.
Then build to HR 150-160 and hold this for the remaining 9 miles. Start at the low end for the first ~1 mile and avoid surging too hard too early. Work in to the tempo gradually. You should be holding a 'pressure' on yourself for the first ~5-6 miles and only really working hard the last ~3.