Notes
12mi LR/TEMPO combo run; 1mi "WU" @ 8:30, then miles 2 through 4 @ 7:45 - 8:00; tempo portion of run is miles 5 - 9, @ 6:43, 6:41, 6:39, 6:37, 6:35; last 3mi are "recovery" in nature; finish out run at an EASY/recovery pace to flush out L.A. buildup in legs; 15-20min stretch after run, followed by compression socks
This didn't go as planned but that's mainly my fault. I went down to Conesus lake and started around 1 PM, it wasnt that hot when I started but all the sudden the sun came out and well...it got into the high 70s low 80s...FUN! I ran great progression for the first 9 miles but wasn't able to hit the paces for the workout- last 3 miles were just holding on to steady pace and maintaining effort. I know that the paces arent there but the effort was and I know that I worked hard today- it will come just going to take time. Great to spend time with Tom and Deb and Jackie after.