Notes
18.4 mi Long Run in 2:30:37. Sort of a progression. First 4 miles were easy/slow (8:30-9:00 pace). The next 11 miles were right around 8:00 pace, which is faster than I had planned, but I didn't consciously speed up to this pace -- it felt like the same effort level as the first 4 miles. Miles 16 and 17 were a short attempt at a fast/strong finish to a long run, with a 7:23 and 7:29. My breathing was once per 6 steps during these 2 miles, so it was not a super hard pace, just a stronger effort. Easy jog finish for a little over a mile.
Followed the run with a Leg Circuit, Planks, Myrtl, and Stretches. Wiped out! But in a good way.