running long 3:00:10  18.0 mi (10:01 / mi) +829m 8:45 / mi
ahr:142 shoes: brooks caldera red
3 hours today, 2 hours tomorrow
felt good...nice pace....pf bothering me, but iced it and seems okay. ran in woods, up and down....nice flow. pushed it at end with an 8:58 last mile
will try and run 2 hours tomorrow on 13 hours rest. we shall see. if too tired when i get up, will do it in the afternoon.
losing the sun