Notes
This was a much better long run than last week. I was 3 minutes faster and did 18 as opposed to 17. I ran with a modified sports drink - (water, sugar and a bit of juice.) I drank half and dropped it of at mile four in Crocketford. From there I did a new route... a rolling/hilly 5 miles out and back. Very beautiful isolated course by farmland and small village. When I got back to Crocketford, I dropped off my outer top and slammed down the rest of my drink. The next mile was uphill and with 3 miles to go my plan was to pick up the pace and run under 3:25 BQ pace. So I was shooting for about 7:45. Mile average. Mile 16 was 7:24... a downhill mile so that was fine. I was very pleased that I ran the last two miles in 7:15 and 7:09 without forcing it.
Feet/Achilles were bothering me from the 10 mile point. I started to run the hills flatfooted and slowing down until I said I had enough and just dealt with the pain and ran normally without worrying about it and I dealt fine.