Notes
The long run today called for 8 miles at recovery pace, 6 at marathon pace, and a one mile cool down. I found the MP miles to be very tough. Very tough. It probably didn't help that I went out too fast on them - just a touch over 8 minutes per mile for the first 5k. I ended up running the six miles at 8:10 minutes per mile pace, or around 5:03 minutes per km.