Notes
MP Alternations, 8 miles of 0.5mi/0.5mi @ 6:24 / 7:05 avg paces with a "break" in the middle (an extra half mile at mid-point at a very easy pace). I chose to scale this back -- I did 9 miles last week, and had planned on 10 this week, but I'm less than 3 weeks away from marathon race day, and it would be stupid to hurt myself or overdo things at this point.
Training Plan Entry
Tempo
14 mi
MP Alternations: 6:31 / 7:13 paces (MP+/-5%)
0.5 mile / 0.5 mile Alternations
2 mile w/u, MP Alternations for 10 mi, 2 mi c/d.