View Workout (Jennifer Jones)

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Long run

October 7, 2018 (Morning)

Exercise Type: Run

Comments:
*i can tell u all about this later and strategize. Too tired to type lol.

Please text me about this...
I really think we need to do an 18 plus more since next weekebd wiill only be 13.
Remember we are going to be on our feet for 26 miles so I can’t have you tapering for 13 mile race.


So as we discussed, looking for 18 to 20 miles today.

I want to take the first 4 miles to be easy and conservative.
I suggest a .5 mile run/.05 walk pattern.

Let’s shoot for miles 5 through 10 to be what I call your “push mikes”.

Yes,...These are the miles where I want you to work the hardest and put out the most effort , BUT if that means high 12’s or not as fast as you’d like it’s ok.
This whole run is about effort and time on feet.

For miles 11 through 16, I highly suggest a .4 mile run/.1 wall pattern. I think any less running or more walking will take you out of the groove at this point. Remember the run parts do not have to be fast.
After 16, assess how you are feeling. If you can go another 4 great.
If 2 more is all you can do that’s fine too.

The last 2 to 4 miles can be whatever you want.
A 1min Run/1 wall pattern or even a .25/.1.
It does t have to be anything definite.
Just finish!!!!


Plenty of fluids.
At least 100 calories every 45 min.
Know in your mind that after this run, the hardest part of marathon training is over. No one ever said it woukd be easy!!!!