Notes
Ran 2 of the 3 loops. Due to last night's 2.5mi race, I didn't think I'm recovered enough for a hard workout, but at the same time I thought 2.5 miles was not a big deal. So the plan was to do a 20k (18mi) long run, and try to go faster near MP (~8 min/mi or ~5 min/k pace) if I can in the 2nd loop, but I would be conservative and not push it too much, with the goal of completing the distance being higher priority. The first 15 miles or so were ok, not too bad, although everytime I pushed closer to MP I soon fall off again, and the last mile I was just drained. I tried using handheld bottle today and that tired out my arms, I dropped it off after 6 miles.