Notes
First 2/3 (15K) or run @ 8:50 pace (20% slower then MP) on very hilly S. Glastonbury course. Last 1/3 of run @ 8:15 pace (10% slower then MP). While slow it was a very tough long run done the day after a race and I had very tired legs to begin. Very good simulation of the final 25K of a marathon.
Nutrition- Gu at 9.5 miles. Water at 1:30, 1:45, and 2:00 marks.