Notes
3 miles easy into 12-14 @ 5:50-6:00 pace then cool down to 18. I questioned whether the pace range was correct on this and Richey said it was "based on the max for lipid utilization for a 2:13 marathon." It would've been nice to have some guys out there to run with but everyone else had something different. I immediately shifted at the end of the warm-up and struck out on the loop alone while the others stopped to use the bathroom. There wasn't a lot that happened during the time I was out there. Really my goal was to see how relaxed I could run the pace range and tried to not overrun it. For whatever the HR (wrist-based) is worth, I averaged 156 bpm during the 14 miles. Averaged 5:53. Pretty typical feeling long run and working through the boredom was probably the biggest challenge of the morning.