Canal Path (long run) 2:31:00 [4] 21.1 mi (7:09 / mi) +175m 6:59 / mi
shoes: Adidas Boston
2hrs 30' Moderate
Down on the canal.......
Went well (i think) considering I paced the whole thing on effort.
Recorded on my phone in my waist belt and the splits were all pretty consistent within 6:52 and 7:05 per mile once I had warmed up...took me 3 miles to get down to 7 min per mile so that gave me a negative split.
I haven't ever done a flat run for that long at that pace so I had some music ready to play incase the wheels fell off.
I listened to it for the last hour and it might have helped...might not.
I didn't really hit the wall energy wise, might take a bit if water next time but apart from that i was OK.
Although the pace didn't drop my form definitely wasn't as smooth in the last 30 mins with some aches coming in glute/hamstring but not enough to slow me down obviously.
Glad to get a long one in....