W13/D6- Long(est) Run- Race Assimilation

Today's long run is race focused. Eat your pre-race meal and train in your race outfit and race gear. Practice race day fueling as you run and do your best to stay engaged with the workout. During the middle of your run, you will do some short efforts in order to keep you focused on your effort. This will be your last longest run before race day. If possible, choose a route that most closely assimilates the race course; and start your run at the same time you will be starting your race. If your watch has the alarm /alert function, set an alarm to alert you to eat every 20 minutes. You want to finish this run feeling like you could have kept going. Remember this is overall time on feet so keep moving forward as best you can; power hike as needed. Use the first 15 minutes of your run as a warm-up and pause to stretch as needed. When you are done with your run, fuel and rehydrate throughout the day. Beginner- 3:40-4:00 hours. After the first hour, do 10x30 efforts. Your pace for each effort should be around half-marathon pace or comfortably hard. Once you finish, rest as much as you need to get your heart rate down and your breathing relaxed, then do another one. Once the efforts are done, finish out your run and don't forget to keep fueling strong. Intermediate- 3:50-4:10 hours. Please read the beginner description and do 10x30 second efforts. Advanced-4:00-4:20 hours with 15x30 seconds in the middle of the workout.