Notes
2 hours on treadmill, 2% incline. Serious HTFU run, not for leg issues, but for the alien trying to tear apart my insides.
Was supposed to do last 1/4 as a speeed up to race pace. Did 15 mins, getting to just shy at 10:30mm (sustained for 5 mins) and decided finishing the run was more important than race pace training. Most of the run averaged 4.2 mph, with me adjusting by a notch or two every few minutes. Last 5 minutes was a cool down, with three being walked at a brisk pace.
Legs crampy first mile, after retroom break my ITB on both legs got a bit tense.
Seriously. Worst TOM EVER. Stopped after first hour for bathroom break, wanted to stop at 1.5 hours and forced myself through 5 minute increments.