Notes
LMLS, 7 mi easy, 7 mi st MP, 1 mi c/d, SAM Medium
Note: the first 7 “easy” miles included 5 mi at 7:30-ish pace, which increased the difficulty of the 7 MP miles.
Avg pace on MP portion was 6:49. Hilly route, caused HR to get up higher than ideal. Avg HR during MP was about 159 bpm. I’d like to run around 153 bpm during race.
Training Plan Entry
Out & Back
15 mi
1:45
Start at 7:00 a.m. if possible.
LMLS, then:
7 easy,
7 mi: 3 @MP, 1 @HMP, 3 @MP
[MP = 6:52 pace, HMP = 6:35]
1 c/d,
SAM Hard.
Need to think about this one -- the following might be too agressive:
Alternations: Do 12 miles of alternating 6:35 pace and 7:15 pace, every 0.5 miles. Run enough w/u and c/d miles for a total of about 16 miles