Notes
20mi LRH (Long Run Hard); 1-2mi WU @ 8:30+, then for miles 3-10, start at 7:45, and work down steadily to 7:15 (pay constant attention to GOOD FORM, and stay disciplined - resist the urge to go faster), miles 11-16, work down from 7:15 to 6:55; last 4 miles at MP (minus 0:10-0:15) - 6:49, 6:48, 6:46, 6:41; this should be a very HARD effort to close - make the MOST of it - you have 2 WEEKS to rest up and recover; capitalize on the massive confidence opportunity this workout affords you!!!!; 15-20