Notes
LSD. 32F/0C Light wind. Sunny. ASICS-1160(#1)Wool-T 200 baselayer. Wool long-sleeve 260. (Perfect). Acrylic watchman's cap (a bit cool - especially wet+wind). Gloves. Shorts. Wool socks. Bodyglide gave up around mile 14.
9:10-9:40 target pace. Kept 9:10 pretty solid. Glyc->Fat trans around mile 12. Mile 15 was pretty damn hard. Was able to keep pace on minor hills, and labored to push through bigger ones. Fatigue carry-over from yesterday's 10 wasn't really noticeable. Though I've never really run a fresh 18, and this was much better than the other two.
LK felt great again. Right ham a bit tight to start and a concern through the run. Right knee gave a warning around 16, but refocused on form and it went away.
In all, a great run. Legs felt great. I'm pretty sore, now though -- in that wonderful way you have to work for.
Training Plan Entry
Long
15 mi
Steady pace is 8:35 to 9:10 pace. You are continuing to build the long run distance. Try to pick a route that simulates the course you will run