Notes
When I went out I was planning on doing a tempo run. My concern was with only one recovery day after 18 miles, would I be recovered enough to do this workout. I decided to run easy, do the workout tomorrow night and come back with a hard 10 miler at the Marlborough race on Sunday morning. This will simulate race conditions at the RTB relay race. I've done this the two other times in preparation for RTB and I ran well. With 4 miles @ tempo tomorrow night and a hard 10 Sunday, I will only have about 12 hours of recovery for the simulation. I will have to run a total of 20 miles in three legs for RTB in just over 24 hours.
Running easy today was also a smart thing as I clocked myself on Stow st for a half mile and I was running 7:10 pace. The effort felt like 6:40-6;50 so this shows that I wasn't ready for the tempo today anyhow. I'm not surprised as I've never taken only one rest day after long runs in the past.