Long Run Question

[jefft01]

Hi teamtbb,
I have a question on using a track for a long run day.  Say I have a long 2-2hr30min run scheduled.  How can I use the track to dial in a goal Ironman pace?  Mile repeats? Or just do what I've been doing and build the run from easy to whatever  I'm feeling like that day and note my pace/ effort when I'm done. Thanks

[Scott DeFillipis - "Scott D"]

Hi Jeff!  We alternate the long runs between fartlek session and easy steady talk pace....