Notes
No warm up. 11 mi. progressive tempo run. 1 mi. at 9:30 (9:15), 1.5 mi. at 8:45 3 mi. at 8:30, 3 mi. at 8:15, 1.5 mi. at 8:00, 1 mi. easy cool down (mi. 1 at 9:15, mi. 2 at 8:39, mi. 3 at 8:32, mi. 4 at 8:27, mi. 5 at 8:33, mi. 6 at 8:18, mi. 7 at 8:33, mi. 8 at 8:36, mi. 10 at 9:02, mi. 11 at 8.50, .04 at 7:09). Wore my water belt - took shot bloks at 3, 6, and 9 and drank one bottle water and 1/2 bottle power aid. Wind was a factor - quite gusty.