Notes
First tempo run after adjusted to MAF and 180 stride rate. The consensus is to forgo tempo run and build MAF only. But hard training runs are quite rewarding. Hope to stimulate some growth. Plus, Tomorrow is day off, all the reason (excuse) to run harder.
That being said, the speed is suspiciously low. Last month I can run a 8:30 10 miles with no problem. Today can only push to 8:48 average for the yellow zone. I blame it on the new 180 BPM stride. Last MAF was 3/24, will try to test again in 2 weeks before the Pleasanton half on the 29th.