Notes
Tempo run, 4mi@7:30, 0.5@9:10, 4mi@7:30, plus the warmup and cool down. Nailed it!
I was really happy: this was the right pace to schedule. I was working pretty hard, but not race-pace hard. Perfect workout. Interesting to watch my avg HR tick up over the miles through the interval.
It was interesting to run in the fog-well of the JAG school. My shirt was soaked, not so much from sweat as from fog.
Training Plan Entry
Tempo
11 mi
Fast is 8:00 - 8:10 pace per mile. This is a marathon specific workout to teach your body to burn fat while running faster.
2s, 4f, 5:00 s, 4f, 1s