22 miles Out and back from home, very flat. 3:14:18 ave 8:49 9:07 9:14 9:07 8:51 8:56 8:55 9:00 8:59 8:49 8:56 8:53 8:58 8:57 8:51 8:53 8:50 8:42 8:34 8:18 8:29 8:20 8:16 This run went much better than expected. I have been planning this long run since last week. I was so tired on my Thursday afternoon run I had almost written off this long run, which was the last thing I wanted to do. Friday's runs are short, 5 miles with no afternoon run. I was hoping for a good recovery and It looks like I got it. I ran in my racing flats. This is my first long run in flats, two weeks ago I ran 15 in my flats and things seemed to be okay. I felt very light and fast the whole run. Whenever my pace slowed all I had to do was just flick my feet a little faster and my pace would change by 20 to 30 seconds with little effort. Flats made a huge difference, I really want to run my next marathon in flats. At about mile 19 my achilles tendon felt like it was going to come undone, it was painful, I was at about a 7:48 pace and feeling good, except for the tendon. I could have held the pace, and wanted to but decided to back off the rest of the way. | 