Notes
Awesome long run! I felt full of run right from the start. I hooked with with Sandy for miles 2-4. The plan was first 12 miles easy and then negative splits the last 10 with the last 2 miles under PMP.
The first 12 was faster than expected, but I felt good and wasn't pushing it. Last 10 splits:
7:54
7:40
7:44
7:40
7:35
7:32
7:27
7:24
7:13
6:48
Ave pace was 7:30. Very pleased I was able to put in a 6:48 last mile. No real aches and pains like the 21 miler except for 2 sharp left knee pains at mile 15 that were short, but intense and took me off stride a bit and some glute cramping last 2 miles.
The only real downside was I had to make toilet poo stops at mile 10 and again at mile 18. This usually doesn't happen to me during long runs, so I am not too concerned about it.