Notes
Worked a bit harder than I would have liked -- but then realized it was uphill. Coming back felt good except there was new gravel on the road that made footing terrible. Trailed Deric until 3mi from the finish. He didn't finish that far behind me . . . and he already had 6-easy under his belt before we started.
Finished well. Avg 6:43 w/o last mile.
Training Plan Entry
Tempo
14 mi
Choice A = 14 miles with the last 11 miles at MP…this is good for folks who have
either missed some of the earlier MP runs or feel like they could use a bit more
confidence running at MP.
Choice B = 11 miles with a 7 mile “progression run” (miles 1 = MP/ miles 2,3 =
HMP/ miles 4,5= 10 miler pace/ miles 6,7= whatever you’re feeling.