Notes
Tough run today. 3 mile warm up, then 8 miles at 8:30, then 3 miles cool down. I choose a very hilly course today a loop that featured 2 decent hills. Maybe not the best course to do a long + tempo, but I wanted to get some hills into my runs after reading this: http://runningtimes.com/Article.aspx?ArticleID=17467
I pushed up the up hill at a decent clip and then just tried to do a controlled run on the way down. The uphills were harder due to the wind. LOTS of wind up the hill. My legs were shot by the second loop, but just kept it up.
The 3 mile cool down on the way home felt incredible, and very very slow. I need to find a sustained downhill to do my marathon paced tempo runs to shred my quads now in training, rather than during the marathon.
Training Plan Entry
Tempo
13 mi
Marathon pace for 8 miles