Notes
Ate steel rolled oats and had 1 cup of coffee for breakfast. Warmed up. 15 mi. long run: 3 mi. at 9:20, 9:10, 9:00 (9:16, 9:08, 8:59); 11 mi. at 8:38-8:45 (8:41, 8:40, 8:41, 8:43, 8:35, 8:44, 8:44, 8:44, 8:44, 8:57, 8:43) finish 1 mi. at progression or cool down (8:42). Most of my miles were against the wind - didn't plan it this way, it just happened. I think this was a good thing. Took shot bloks at 3,6,9,and 12 mi. and had 1/2 bottle water at 8 mi. Walked a bit - less than 30 sec. to get my shot blok out at mi. 12.