Notes
10 miles – Tempo Run (w/u 2 miles; 2 mile tempo at 10K pace (5:50, 5:48/173 HR ave.); RI at 2 min then 6x400 at 5k pace w/ 1 min RI (all were between 1:21 and 1:24); after last RI go into 3 mile tempo at ½ marathon race (18:36/173 HR ave./6:12 pace); c/d). That was really hard. I was a little slow during the last 3 miles, really wanted to be around 6:05. I wasn't my cardio vascular system, my legs just fucking died. The muscles just did have anything left. I guess you'd call that a "muscular endurance" problem.