Notes
Hard work. Felt great. Since this was Whitehall, the course is slightly uphill on the way out, then downhill on the way back. Other runs have helped us assess a 15sec differential. On this run the MP was up .. . and was really challenging. The last 3 were downhill and it felt like I had wheels on. Still, I pushed the last mile significantly hoping to really feel something like the race-stress I expect. I wasn't doing it for the fitness, but the mental hardness.
I'm very happy with the splits. Rick did very well, rolling in a last mile at 6:39. Deric blew up a bit and rolled in a 7:25 last mile. Tom just flew along. And it looked like Kenny had a great run too.
Workout: Long Progression run: start at slower than AHR, progress to faster than MP. 20 miles with 6 x 3 miles as follows: 1st three miles at 40-60 seconds slower than MP/ 2nd three miles at 30-40 seconds slower than MP/ 3rd three miles at 20-30 seconds slower than MP/ 4th three miles at 10-20 seconds slower than MP/ now take a 2 minute recovery/ 5th three miles at MP/another 2 minute recovery/ 6th three miles at MP or slightly faster/ cool down recovery to get you to 20 miles.
Training Plan Entry
Long
20 mi
20 miles with 6 x 3 miles as follows: 1st three miles at
40-60 seconds slower than MP/ 2nd three miles at 30-40 seconds slower than MP/
3rd three miles at 20-30 seconds slower than MP/ 4th three miles at 10-20
seconds slower than MP/ now take a 2 minute recovery/ 5th three miles at
MP/another 2 minute recovery/ 6th three miles at MP or slightly faster/ cool
down recovery to get you to 20 miles.