W12/D6- Long Run

Pre- Run- Get in a good pre-run meal and take your notes! Everyone- Effort is a 6/10 on the RPE scale. Please do this on terrain similar to your race route, although if you can only get on road or treadmill, no worries! Do your best with what you have today. Goal is to fuel strong; pay attention to your electrolytes and energy levels. Move evenly throughout entire run; and if you feel like you're going to redline on a climb, just ease off the breaks a bit, but keep the effort honest. You want to be able to finish this run feeling strong. Please use the first 15-20 minutes as your warm-up and easing into the pace. Beginner- 3 hours Intermediate- 3:30 hours Advanced- 3:30-3:45 hours