Notes
This was a great Long Run. 16.5 miles from cottage, toward Henderson, back to Wehle Park, full length of trails out and back, then back to cottage. Pfitz-style run, ramping up to MP+20% (8:24-ish) by 5 mile point, sustaining that pace until mile 11, then 5 miles at MP+10% (7:42-ish). I ended up averaging closer to 7:29 for last 5 miles, and it did not feel all that tough.
Also, I did the Long Run today instead of tomorrow (per schedule) to allow more recovery time before next Saturday's Half Marathon.
Training Plan Entry
Aerobic Run
8 mi
9:15/8:36/8:01 Recovery/Easy A/Easy B pace