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Clermont 5k

September 9, 2017 (Morning)

Exercise Type: Run

Comments:
Clermont 5k cancelled;(....
Today might be the last day to run outside for awhile so let's try to take advantage!!!
Looking for 12 miles as follows:

Run 2 miles easy
Run 3 miles at goal marathon pace or slightly faster( anywhere from 8:10 to 8:20 would be ideal)
Run 1 mile easy
Run 2 miles at goal marathon pace or faster
Run 1 mile easy
Run 1 miles at goal marathon pace or faster
Finish 2 mikes easily... just time on your feet!

Be sure to keep the easy miles moving but significantly slower than the marathon pace ones. This is 6 miles of faster pace work so the recovery in between is essential!!
. By adding in some faster running In the middle of the long run, you force recruitment of muscle fibers that generally are never trained at an easy or steady pace. So by changing pace you now train those fast twitch-type fibers under aerobic conditions, which therefore increases their endurance!!!!

Ok that's my kinesiology speel for the week;)