Notes
Solid workout for a long progression run. Managed to keep the effort increasing at a comfortable amount until mile 16. Went a little too hard on the long uphill (Porter Rd. @ mile 13) and suffered afterwards. Had hopes of 20-22 miles, but the later start, heat, and extra effort on the hills made the nearly 19 mile route plenty long enough... Didn't really have a hard time running the increased efforts/pace, but there was nothing left in the tank at the end. Held on to a reasonable 7:00/mi for the final 3+ mile cool down segment. Practiced marathon hydration and fuel schedule: 1-2 sips of fluids (cola Nuun) every mile plus gel (Stinger) @ 6, salt tab @ 10 (first time experiment), sport beans @ 13 & 15 (half bag each). Still felt some fatigue and soreness in my legs early in (5-6 miles?) but still had to consciously hold back from speeding up the pace too early.
Confident I could've run 20-22 @ 6:30/mi even-paced and without the long mountain run just two days ago. Would guess I'm in 2:50 marathon shape right now. Need a few more weeks of hills and strides plus another good long run or two to get down to 2:40-2:45 shape. Eight weeks of smart training and two weeks of taper means I should be able to aim for 2:40 (conservatively) or 2:35 at Manchester. 2:30 looks to be a "Hail Mary" goal at this point... "Wish in one hand and shit in the other... then see which one fills up faster!"