running (Trail run) 2:40:50 [3] 10.74 mi (14:59 / mi)
shoes: Cascadia
Run 1: 2.5hr rolling road or smoother trail run, at easy effort for the most part but run it like a fartlek workout. The ratio of fast to easy running will be much lower than a normal 1hr fartlek but same general idea. Shoot for a total of 15:00 harder running (30 - 90 second surges) during the 2.5hrs. On pure trail so did not do the fartlek portion.