Notes
I think I executed this long run/workout pretty well. It called for easy, 2 @ 9:30, 2 easy, 2 @ 9:30, 2 easy. It took me some time to get to pace the first mile, but after that I got into a nice little groove and felt pretty strong. During the recovery period I started feeling soreness in my quads. The 2nd set of 9:30 miles, I ran much more quickly and in hindsight I should have maybe run them a tad slower. Factoring in the humidity, I was probably pretty close to 10K pace. It felt like that anyways. The last two miles at easy pace I was pretty much done. My legs haven't felt this sore in awhile, so I think that the physiological adaptations this workout was designed to trigger definitely happened. Much better than 2 weeks ago when I couldn't finish my long run. Getting out there before the sun comes up and running almost half the time in the dark makes a huge difference.
Training Plan Entry
Long
10 mi
2 miles easy, 2 miles a little faster (9:30ish), 2 easy, 2 little faster, repeat until the end.