Notes
Wasn't quite sure what today was going to look like. I headed out hoping to do at least 16. I really focused on keeping my pace in the 8'50s for the first 7 miles. I decided to head out 9 and then run back for 18. On the way back I pushed it and tried to stay in the 8'30"s ... No stopping today.
I gued at 12m and took s-caps at 30', 60', 90, 120'. Overall a solid run on a not very challenging course. But I needed the miles - I've been slacking on the long stuff.