Running 3:03:00 [4] 20.3 mi (9:01 / mi) +1065ft 8:35 / mi
shoes: Saucony Guide pink #2
Long run on Bear Creek bike path. 1st and 3rd hours at MP, middle hour at easy pace. I was aiming for a little faster than MP and managed to do that for most of the first hour, but the last hour had quite a bit of uphill and was a little slower. Glad I went early because it was getting warm. Funny thing is that I ended up turning around at pretty much at exactly the same place as the last long run on the bike path a few weeks ago...and that one took 3.5 hours. So I was happy about that.
Run/hike 2:55:00 [2] 10.2 mi (17:09 / mi) +1777ft 14:44 / mi
shoes: Sportiva Raptors
After the run, I drove to Staunton and finished up the run/hike with Ralph. He did great - 26.4 miles today!