Notes
DIFFICULT! Plans was to do 7 at tempo with a target of 6:18. Wanted to hit the track, but it was busy w/ the middle school track team. So I hit the open road. Very sunny and warmer than normal at 8:30 am. This was hard to hold 6:18. I did the first three straight at 6:22 avg - then needed a 1/2 mile recovery - then started back. It was the middle 2 tempo miles that were the hardest. With the slight incline on Orchard, I wanted to die. The splits tell the story... 6:23 and 6:25 - ouch! Stopped completely. Gained my breath for about 2-3 min. Then started back up w/ a recovery - then kicked into another 2-mile stretch that was bit quicker thanks to the minor decline. Right on 6:18 for the final 2 tempos. Then rounded it out w/ 5 at 7:35-7:40.
What does this mean for a 2:57?
Training Plan Entry
Tempo
12 mi
11 miles with 7 at tempo pace. Median target over time is 6:18.