Notes
warm up 3mi; 800, 1600, 1600, 800, 400 w/half the distance just run recovery between intervals. Half marathon pace on the way up, 10K pace on the way down. Cool down 1 mi. Run at Hoover HS. Rained all morning and got humid and hot when I ran. Lungs and HR were burning. Can't hold paces due to humidity and heat. Hopefully still making good athletic gains though.
Training Plan Entry
Speed
9 mi
warm up 3mi; 800, 1600, 1600, 800, 400 w/half the distance just run recovery between intervals. Half marathon pace on the way up, 10K pace on the way down. Cool down 1 mi.