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Long run with tempo

July 6, 2018 (Morning)

Exercise Type: Run

Comments:
Jumping back into some specific pace work. This can be done sat. Or Sunday...


10 mile Long run with middle tempo miles
I would like it if you could make the first 3 miles especially easy and slow.
Anything in 10's would be ideal.

Then: pick up pace for middle 3 miles to somewhere in the low to mid 9's if possible. This is a time where I really want you to work it and try to get some harder effort in.

After the faster 3 miles, back down again for last 4 miles to you regular as you feel pace.

No worries if still got some junk in your legs from wed. The main idea is the miles and the effort..

Might Need at least 100 calories of fuel around the 3 or 4 mile mark bc of the anaerobic stuff and plenty of fluids throughout!!
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did this on friday...wasn't sure I could do it on weekend.
mile 1: 10:03
mile 2: 9:36
mile 3: 9:26
mile 4: 8:50 ...attempt at speedup
mile 5: 8:50
mile 6: 8:35
mile 7: 9:28
mile 8: 10:00
mile 9: 11:00