Notes
Weather: good long run weather; mid-40s and very little wind.
Workout: 22 miles normal long run.
With yesterday's tough workout, the plan was to put in a normal long run feeling nice and smooth. I ran the first 13 miles on rolling hills and then the last nine on the downtown loop which is mostly flat. Legs felt pretty good. By the 2nd mile I was already running 6:50ish pace and by mile 4 I was rolling nicely in the low to mid-6:40ish pace. For the last 12 miles I clicked off sub-6:40s, which felt like the same effort I've been running. Around mile 18, I started to feel a little heaviness in the legs, probably the after effects from yesterday's workout. The odd thing about it was that the pace was faster (low 6:30s) and I didn't feel like I picked up the pace. I think this is a sign of the legs getting into good marathon shape.
Really happy with this long run.