1) longest around 29-30 miles
2) goal 2:17-2:18
3) result either go out with leaders (2:14-2:15 pace) or run with the 2:20mid guys….went out with leader….at 20miles under 2:16 pace……by end 2:35 and 25 to the finish in 11 mins………but I didn't (at least IMHO) hit the wall…..
4) If I could go back aagin i would do more of this….fartlek style long runs…..
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