S5H. T=68-75 degrees. Warm & Humid. Not enough water stops (one every 4-5 miles). Took 6 GUs. Hydrated well the days before. Ran 22.2 miles, mostly at 8:45”-9:00” at medium effort. Last 4 miles about 8:00" MGP at threshold/controlled hard effort. A lot of hills in the first 12 miles. Ran all the way to the top of the hardest hill in Austin: ˝ mile uphill Ladera Norte but had to walk on the downhill since my poor knee couldn’t handle the steep slope. Wearing double sox seems to help a bit. Legs felt very heavy and tired toward the end of the run, similar to how I felt during the last 4-5 miles of the Marathon. I decided to tough it out and push myself to the limit. I was running like my Boston Qualifier is on the line in this last 4 miles! There was a tremendous sense of pride when I finished it. I need to do this more often, especially at the end of any 20 miles plus long run. My 1 mile recovery jog was extremely slow and painful; calves, toes, and everything else wanted to cramp up! Tough run. Great training workout. | 