Notes
I started a bit before 6 but it was still fairly warm and humid (75). High yesterday was 90 and today's high is predicted to be 90 as well.
I felt very good; this was not challenging. I reread the section on long runs from Pfitz and read that I should ease into 20% slower than MP by the first few miles and then be down to 10% slower than MP with 5 miles to go. For this run I made sure that I pushed the last 5 faster than the first 14. Running 6:30s was not too difficult, even going uphill from downtown. This was faster than a vDot of 60 but I felt good so I think that is okay.
Maurten worked great again - I had 320 calories (1/2 liter) consumed in the first hour. I then refilled my bottle with water and took gels at 12 and 15. I also took 2 midol at 11.5 and before starting the run.
I did have to stop to poop at Hyvee at the 3 mile mark.
The highlight of today's run was certainly when a guy leaned out of his car window and yelled "You jog like a faggot" as I was running by Union South.