18-mile long run. Take first gel here. Note Speed up to marathon here (11:29) for next three miles. Note Slow back down to long-run pace (11:45-12:00). Note Take second gel here. Use restroom. Note Take third gel here. Note Speed up to marathon pace (11:29) for next three miles. Note Slow back down to long-run pace (11:45-12:00) for remainder of the run. Note