Notes
Long run with Gustavo (and his wife, for first part). Route was Towpath and Rock Creek.
Prescription for a long run is "thirds" defined by Marathon pace (MP): first 1/3 at MP+1:30 per mile; second 1/3 at MP+ :45-1:00; and third 1/3 at MP. 7:15 seems like as good a guess as any for my marathon pace, so I shot for 8:45, 8:00-8:15, and 7:15. Got the final third right, but overshot the other two thirds -- splits were first 4 miles - 8:33; second 4 mies - 7:40; next 5 miles - 7:12 average (Gustavo was only doing 12, so I ran the fifth mile at pace solo, then used the final mile to cool-down to get me to 14)
I'm fairly happy with this, though I'm wondering if I should have either a) pushed harder on the final 3rd, or b) held back on the first 2/3rds.
I liked running the last MP mile by myself -- it was good mental strength-training to push through the last mile on my own when Gustavo was done.