Notes
The only reason I wore a headlamp this morning was so I didn't get shot by hunters...the full moon took care of showing me the way.
Training Plan Entry
Tempo
7 mi
45:00-1:00
Start easy and slowly build as you feel loose. Hold effort at MAF for this entire run.
Include 4 X 20" fast strides at just 10k race effort. Good, controlled run form with fast leg turnover. Jog easy for 2'-3' after each.