Notes
warmup then MP for 13 miles. might be the conditions or that I'm fighting the beginnings of a cold, but this was the hardest run I've ever done. hours later, I'm still destroyed.
13mi trial- 1:29:47(6:55 pace) that's close enough for the go ahead for MP as planned, though I admit I don't quite get how that would be possible.
Training Plan Entry
Long
15 mi
Q1 - 1mi easy, 13 mi M pace, 1 mi easy. If you start to struggle with MP and there's a significant amount of MP running left, cut back to easy and if you can recover some, bring the rest of the MP miles in as a second interval.
Having to split this workout up into sections probably means that you need to modify what remains of this plan: To give you a little more rest immediately, to leave you less debilitated by the workouts in these final weeks, and to adjust goal pace for a good race..