Notes
Run somewhat akin to last Sunday; see how you feel, start out around 10:30s. If things are going OK, pick it up maybe 10-15 sec per mile for the last 3 miles.
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Well, started out significantly slower than last weekend, ended up about the same average. I felt better at the beginning last week than this week, but felt better in the middle and at the end than last week. (Mile markers somewhat in doubt on some miles, specifically the last one.) My back/but was not really burning at all this time, actually felt very good from maybe about 4 miles to 10 miles, then legs getting tired for last 2. Again, kept it very aerobic, never felt out of breath, just tired legs at the end. I'm happy with this.
Had 2 cups of Du Monde w/total of 1 scoop of whey and 2 T of CO beforehand. Had standard smoothie after and a smallish plain hamburger. Will likely not eat until supper again, or at least that's what I'm shooting for. Took no water/no gel on run and was fine, got mildly hungry around 8 or 9 miles. Did not feel any crash.