Notes
I ran with Matt. It was a slow run by Matt's standards; he was hoping to break 2 hours. But I think there is definitely a benefit for me to have run more than 2 hours, even if (maybe especially if?) it was at a very easy pace. I was stiff and sore later in the day following the run, and still a bit sore the next morning. So I think the training effect of this run was very good -- it was not an "easy" run overall ...