Went for a long run today -- Ruth had to run 14 and I 13 so we started out together at Madison Beach for a run to Seward Park and back. It was a good run -- no rain :) and I did a race pace halfway in for 20 minutes, negative split the 2nd half of the run and then did race pace again for the last 10 minutes. I was not completely focused but I think I ran it well and got in my nutrition.

14 Mile Run @ 02:05:40
Attitude = 9 Performance = 9

1st half @ 00:50:00
136a, 180m

Middle race pace @ 00:20:10
150a, 156m

2nd half @ 00:46:14
141a, 151m

Last Mile Fast Mile @ 00:09:15
150a, 155m