AM: 14.1 miles, averaged 8:41. HR 136.
A bit over 2 hours. I split the run up into 3 x 20' @ MAF just to break the monotony and not pushed too hard but keep things comfortably easy and took a slightly slower jog between intervals. I think this was super helpful and productive without really doing anything taxing.
3 x 20' @ MAF
8:23 @ 138, 8:24 @ 140, 8:19 @ 141.
This approach allows the patient approach to continue without getting bored or frustrated. Worked well. I highly recommend trying "aerobic intervals" during a base period. You can just go off feel if you don't want to do pace or heart rate. They are slower than marathon pace, so about steady easy or even slightly moderate to steady would be fine.
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