Notes
10 mile progression to 6:30s, 2 mi fartlek 1 min hard/ easy, 4 miles at ghmp, 1 mile cool down. Did 7 mile warm up then ran the Capital Pursuit race to finish the run. Legs felt really good, though the last 4 miles were tough. Really happy with the run overall!
Training Plan Entry
Tempo
17 mi
17mi Progresison, farlek, tempo: Easy progression down to marthon pace(7:30-->6:25) for first 10mi, followed by 1min hard/easy for 2mi, then 5:55 pace for 4mi, cool down 1mi