Notes
Tough but strong run. Effort was steady & controlled similar to last week's 12 miler -- only a little quicker. Cadence started out at 172-174 for the first five miles & then increased to 174-176 to the finish. Took one break at 10k for a gel and to hydrate. Legs did feel a little tired during the last 3 miles, but had no real effect on effort or turnover. I started to feel a little dehydrated with about a 1 1/2 miles left so I stopped briefly at the beginning of the last mile to drink & recompose myself. When I resumed the last mile felt like I was kind of loping along, but I actually had picked it up a little. Considering the short break, the last mile was actually right in line with the all the other miles. Ran 5 x 30 strides after the run.