Notes
Ran with GLRR from start of course to 21.2 mile marker. Ran with Chris and Kevin and the miles flew by. middle miles lot of slush and cars but better on carriage road. Did not drop the pace as much as i liked but reflects the hill section. Felt really good at 18 and at end.
Training Plan Entry
Long
21 mi
9 miles @ 8:00 ( or slower ) ( hydrate every 3 miles )
5 miles @ 7:20-7:30 ( hydrate- nutrition – 30 sec )
4 miles @ 7:10 ( hydrate –nutrition ) 30 sec )
3 miles @ 6:40 pace