Notes
Stopped a few times for 5-15 second (once to get water, once to stretch my calf/ tendon, and once to deal with one of the kids--the joys of the home treadmill!). But other than that, this was a truly continuous LONG run! I took the first half pretty slow and easy. In the second half, I played with the pace a bit and would change the speed .1 every minute or so, up and down. For the last 3 miles, I ran it progressive. I'm guessing on time, but I'm thinking 8:45, 8:35, 8:15. I cranked it up to 7:40 for the last quarter mile. No niggles, no pain, no issues!