Long Run

I ran 21.3 miles today in 3:03 a 6.9 mph pace. I was at 1:54 for 13.1 miles so I had a negative split; 8:42.1 for the 1st 13.1 miles and 8:24.8 for the next 8.2 miles.

I sat in cold water for a little over 10 minutes after.

I took gels at 7.2 miles, 13.2 miles and 18 miles. I had just enough to drink. When I got back I really needed some cold water. It was overcast and humid.

My back hurts a little on my left side and both of my gastrocnemius are fatigued but right now I feel good. I ran 46.4 miles for the week and over 110 mile for the month so far.

I purchased Dean Karnazes's book about 50 marathons in 50 days used from Amazon. I can't wait to start reading it. He is an amazing athlete.