Notes
Plan...Treadmill. Running Times article by Pfitz, adapted to my paces: Long & MLR runs shouldn’t be slow jogs during which I just accumulate time on my feet. The most beneficial intensity range is to gradually increase from a slow early pace as I warm up, reaching 10:44 pace at five miles and accelerating to 9:52 pace during the last five miles of the run.
Actual...only did 11 but did progression according to plan, ending up @9:50. I drink water constantly but still felt nauseated at the end and figured out later I was dehydrated. Even in the A/C, my wicking clothes weren't wicking and were saturated. When I got home, I checked my paces and I was a little ambitious. I only need to progress to @10:48 and @9:54. That's for a 9-minute goal MP.
Training Plan Entry
Long
12 mi
Treadmill. Long & MLR runs shouldn’t be slow jogs during which I just accumulate time on my feet. The most beneficial intensity range is to gradually increase from a slow early pace as I warm up, reaching 10:44 pace at five miles and accelerating to 9:52 pace during the last five miles of the run.