Notes
Ran with John, who is back from digging Philippians out of their tsunami-mud-filled homes. So we kept the pace around 9:20 but he was having stomach problems so we parted at mile 11. Since my original workout was supposed to be 11steady 4fast 3steady, I decided to make it 11slow, 8fast (8:20), 3steady.
It was 30F and the winds were pretty tough. As long as we stayed in the sun things were okay. Wore: wool long (200), wool long (260), ASICS non-tight leggings (first time not in shorts this year), shorts under, gloves, acrylic watchman's cap, and bluff. The bluff was wonderful in the wind to warm up my respiration.
Second half of the run was great. Legs feel good. Tired -- isn't that what it's all about?
Training Plan Entry
Tempo
18 mi
Steady pace is 8:35 to 9:10 pace. Fast is 8:40-8:50 pace. Finishing your long teaches you how to run fast when tired.
11steady, 4f, 3st