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November 10, 2018 (Morning)

Exercise Type: Run

Comments:
Going for 18 to 19 either this week or next weekebd.
We will have to talk. If you need a down week that is certainly ok!!

Ok so it stinks you don’t have Jen, but you can do this whether with other people or on own!!
Coming off last weekends PR, I’m not looking for anything too out of the box.
The only thing I will say is that for speed and strength purposes, On miles 2 through 10, id like you pick up the pace the last .05 of every mile!!!
I know that sounds crazy, but it is a subtle change of pace and notvthat long. It will get your heart rate, change your stride and work a different energy system so really hoping we can fit that in.
If you are going 9 min pace, pick it up to 7 or 7:30 pace from 1..95 to 2.0 and so on.


Let’s also be prepared with at least 300 calories of gems/chews and liquid at least every 3 miles.
It’s ok if still feeling beat up from last weekebd. This is mostly an easy aerobic run with just a touch of speed!!