Notes
Comfortable 20 mile long run, ran from home to ERC, ran with run group for 8 mile run, then back home. Not enough water along the way as it was getting warm at the end, however a good 20 miler. Wore a set of 2XU calf compression sleeves for the first time on a long run as I have been having tightness the last few weeks. These seemed to make a difference as I had no issues during the run or after.
HR was perfect through about 17 miles (154-162), but crept up as i pushed the pace more in the heat heading for home. Trying to spend more time running with hips up and forward.