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Long run with workout

July 15, 2018 (Morning)

Exercise Type: Run

Comments:
***started at 8 and got hot fast, also had a lot going on in my head stress wise with the a/c going out, plus husband phone calls about everything. Petered out quick in the heat and had to just slow way down

Ok I do not think you were able to do this in the last couple half’s due to conditions, but hoping we can get something like this in today...

Alternating paces in long run

Looking for 10 as follows:

Run 1 mile easy
Run 2 miles at tempo (maybe low to mid 10’s depending on weather and terrain)
Run 1 mile easy
Run 2 miles at tempo
Finish 4 miles easy

So paces will depend on many things.. weather , wind , hills etc.

But the idea is to push the miles that say “tempo” so I am looking for the easy miles to be pretty easy to allow you to do that.
For example if you run the faster miles in the low 8’s, the easy miles can be 10 min. Pace if need be!!;)