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Long run

October 15, 2016 (Morning)

Exercise Type: Run

Comments:
12 miles as follows

First 3 miles:
5 min run / 1 min walk pattern

Second 3 miles:
4 min run/ 1 min walk pattern

3rd 3 mikes:
5 min runs with only 30 second walks ( this is where we really want to push.)
Want to shoot for as much running and as much quality rrunning in this segment right here. Focus on pushing up those hills and trying to make this the fastest part of run)

Know in your mind that at mike 10, you can take a break and go back to easy comfortable running, but like I said, let's try to make this the most intense part of the run, even if the paces don't pan out to be the fastest.;)

4th 3 miles :
3 min run/ 1 min walks or whatever you can do to finish!!!

This is a great day to experiment with fuel and really trying to keep going even when things feel rough. Just do what you always do!!!!