Notes
good crisp run...stopped by the Assabet Po-Po for running on a "private" trail...uh-huh yeah i wont do it again officer.
Training Plan Entry
Tempo
8 mi
50:00-1:00. Warm-up and get loose for the first 2 miles. Then run 4 X 30" quick strides- don't sprint or strain during these. Just make them relaxed and comfortably fast (tomorrow's 10k pace is fast enough). Jog after each for 1'-2'. Finish this run at ~MAF or slightly higher if you feel good. Stretch afterward for a minute or two.
Hydrate before and after this with ~20oz of water.