Notes
Warm and Humid!! Squishy shoes! 9 Mile Tempo at MP, + w/u and c/d miles.
First 7 miles, I averaged 6:49 pace. This included a 6:28 first mile. Slowest mile was a 7:00.
The last 2 miles were 7:13 and 7:31. Really struggled -- I wanted to quit, but I figured it was better to put in some "tough" miles, even if not quite at MP.
Training Plan Entry
Tempo
13 mi
9 miles at 6:52 pace, plus 2 w/u and 2 c/d miles