Notes
Cool down. Entire workout was 20 miles, pushing miles 4-7 and 14-17, aiming for 6:30 pace in the push miles. It was windy. Either my pace, my Garmin, or both were a little thrown off by the wind. So I'm not confident about the recorded pace for any particular mile. But they should even out, since I was running back and forth on the same stretch of trail (because further down the trail was inexplicably closed). Since I stopped and restarted my watch after each section of the run, my average paces for each section should be more or less right. I ate a gel with water after my warm up, after the first tempo segment, and before the second tempo segment. My stomach wasn't doing so great during the first half or so, but then it was ok until the very end of the second tempo segment. After the second tempo segment I was pretty wasted and had to sit down for a couple minutes before slowly dragging myself the final three miles. My legs feel ok now, presumably because the changing paces helped them avoid getting too stiff. But they were pretty heavy by the end of the tempo miles.