Notes
seems like its been a long time since i've really cranked a long run but this morning I was given near perfect conditions, 60 degrees and very little wind. 3 up/3 down, 18 miles alternation MP and 30-40" slower. pressed the first few because I wasnt quite sure where that pace was but settled in nicely and cruised at the appropriate pace. got some confidence from this morning and I have a few days to recover before the next big one. 5:13/5:42, 5:09/5:42, 5:13/5:44, 5:13/5:44, 5:15/5:49, 5:14/5:45, 5:13/5:44, 5:13/5:50, 5:15/5:52. 1:39:58 for 18 miles.