Notes
Long 9+ miles. No HR monitor. Play this run by ear and run only as long as your soleus feels OK. There is no use in pushing it yet. You want to finish this run feeling like you could have gone much longer.
Start super easy and relaxed and build slowly to what feels natural and comfortable, then hold this to the 9 mile point. If you feel good then go longer but don't force it.
***
really fucked that one up...one wrong turn at the wrong fork and i ended up doubling my distance...rocked the fuck out of it anyway and stretched my calf every 15-20 min and it feels awesome...but now my right glute is showing the bad signs of compensatory strain...oh well...ill take the glute over the calf any day.
Training Plan Entry
Easy
9 mi
Long 9+ miles. No HR monitor. Play this run by ear and run only as long as your soleus feels OK. There is no use in pushing it yet. You want to finish this run feeling like you could have gone much longer.
Start super easy and relaxed and build slowly to what feels natural and comfortable, then hold this to the 9 mile point. If you feel good then go longer but don't force it.