Notes
long run--just 16. tried to keep HR under 165 the first hour (which didn't quite happen, but I was close, and it was HOT, around 90), then let it slip to 170. in the last 15', 4 x 20" fast strides uphill, with a minute recovery.
this run actually went super well--i felt fantastic! tried to run as much as possible in parks for shade.
took a honey gel every 40" and water every mile or 2.