Notes
I hit the highway trail at 40 flat it's like 6.8? I measured it years ago and I don't want to again. I hit TT at 1:00:44 which I think is more than 10 like 10.1 or 10.2, but it could be less than 10. hit the dairyqueen at 1:17:11 which is somewhere around 13. really good run the first 4.2 miles was the hardest because it was into the wind and slightly uphill. thus my average was like 6:11 but after dropping a 5:35 and rolling the flats the rest of the run the average came way down. a really good run. the hansons do one 16 miler at marathon pace in the lead into a marathon, ryan hall does 3 15 milers, other popular "big" workouts are 35k hard but slower than marathon pace 6x5k at marathon pace with 1k of not slow in between and a slew of short (10-12 mile) interval stuff.. anyway, good run, 7 minute pr at 15 miles like 1:29:05. that's like 30 seconds per mile faster than I have ever run 15 miles. it was not nearly as hard mentally as I expected. I supppose the ultrarunning and all those 20 milers have hardened my brain a little. physically I hit a wall around 14 miles and was pretty low on carbs, which is exactly what this kind of workout is suppose to improve, my carbs/fat burning ratio at marathon pace