Notes
Tues – If you didn’t run yesterday, longer run today, you can do your routine 8.5 miler. If you did run yesterday and are able to run today, you can do another moderate distanced run, 4-6 miles. I am not sure of your plans for Thanksgiving day but if you are like most people they are packed, so pre-plan and make sure you don’t miss three days of running. Front-load the week if necessary. If you take today off, make sure you put in a run tomorrow if you are going to be busy.
Wed – Short run, 3-5, if you ran yesterday, or longer run if you took it off, up to 9 miles. A short speed workout might get your legs ready for the race, but don’t do this on fri, the day before the race, Tues, Wed, Thurs only. If you can get on the track, do, but you can also do this on the road. Warm up 2 miles, then do 1 mile at the pace you want to run for the race, no faster, no slower! Make it as feel as easy as possible, stay relaxed and comfortable. Finish with 2 X 200m at kicking pace (hard). 2 mile cool down
FELT STRONG THROUGHOUT. WILL NEED TO FIND 2 MINUTES OR SO TO BREAK 50 MINUTES ON saturday.