Notes
Drank night before, asleep at 12:30, woke at 5:30, out of bed at 6:30. Bagel and water before, did not feel good. First mile to warm up and then began to catch group as i started late. gels at 7/10.5/13.1. Hip pain never became acute during run which was a good sign. I feel that additional ice and anti-imflamatory's are working. Also addtitional core and hip strength work are paying slight dividends. All in all, a great comfortable long run at marathon pace +11% speed on poor preparation.