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TODAY, RUN FOR 40 MINUTES AT 70% MHR: When it's appropriate, use the race as your weekend long run. But don't overdo it. Too much racing can -- and usually will -- cause staleness and/or injury. Your weekend workouts should be based on the hard/easy theory of training, just as your entire program is. If you race one weekend, do your long workout the next weekend at a slow, steady pace. At this point in the program you probably have developed a good "feel" for what sort of pace corresponds to 70% of your MHR. If not, then this is something you should be concentrating on. One way to help you do this is to train with a heart rate monitor (HRM).
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