Notes
15 miles – Tempo Run (w/u 2 miles; 6 miles at 6:30 pace, 1 mile easy, 5 miles at 6:15-20 pace; 1 mile c/d). Schedule two days between this workout and long run. This is critical because both of these workouts are going to hurt.
2 mile w/u, then the first 6 was in 38:20 (6:23 pace/HR ave. 162). The second hard part was 5 miles in 31:13 (6:15 pace and HR ave. of 164). Very hard run. Very hot (84 degrees).