Notes
16 mi long run with 12 mi at M pace
Marathon pace was hard to determine because the trails were pretty hilly and not as responsive as pavement; I was crawling (quickly) up some hills and sprinting down some steep declines. I based the pace off a heart rate of 175 bpm (plus or minus a few). This is a really rough guess of 80-89 percent of my max hr.
all in all, great run. I just felt smooth and ran smart. I used honey stinger chews as fuel and they went down smoothly. cramped a little in the last mile so im thinking any runs over 16 mi with nutrition may require water stops.