Notes
Pfitz called for 13 miles with 8 at marathon pace. I accidentally ran 9 at marathon pace then did two miles as cool down. Going into this workout I was a little intimidated but clearly it went fine. I'm happy with my pacing. I set out to run the fast part of the run at 7:26 pace and ended up running the nine miles at 7:24.6 pace so I nearly nailed it. finished stronger too.
Averaged mid 150s heart rate but it started creeping up over the miles. Not sure if this is what to expect or how high It can creep before I start slowing down.
Oddly shoulders got tight during last 0.3 miles when I slowed down to mid 9 minute pace for my cool down. Most of the run was out in the hot sun so 16 was enough.