Notes
12 mile long run w/ 1.12 mile warmup + 10 x 1/4 mile tempo pace (3/4 mile easy) + 1.12 mile cooldown. with gregg, the last several repeats had to walk parts of the 3/4 mile easy to keep in 126-139 hr. tough workout. lose alot of sweat today.....2 lbs less than last week. legs pretty beat when finished. walked the cooldown, which was smart for me.
Training Plan Entry
long run w/speed
12 mi
long run w/ 10 x 1/4 mile tempo pace every mile