Long Run 3:00:00 [3] 14.2 mi (12:41 / mi)
shoes: Brooks Adrenhalin
Ran for 3 hours at White Ranch. Avg pace was 12:33. Probably gained about 2500 feet but this was rollingish. Felt good with no knee pain while running. Drank 2.5 liters and had 3 Gus and 1 Cliff Block.