Notes
Long run - with tempo - so run easy for the first hour - about 12:30 - 13 min/imle and then last 30 minutes faster - building to HR zone 4-5a and pace 10:45 - 11:30ish.
7 easy miles followed by 3 miles at tempo pace. Still running the "tempo" miles a bit too fast. Legs felt dead during the tempo miles this week - took an extra gel at mile 8, but it didn't help much.
Not sure if it's the hills catching up with me, or the fact that I didn't get enough sleep over the weekend. (The fact that I'm running the tempo miles faster than I need to probably isn't helping, either, but I haven't yet figured out how to slow them down. I keep thinking I'm not pushing as hard, but the watch data suggests otherwise.)
Mile split/Avg HR
12:24/158
12:53/162
13:10/161
12:57/163
12:54/159
12:48/164
12:37/165
10:42/181
10:18/187
9:52/190