Nov. 25

AM: 14 miles long/progression over hills

My first long run in about two months, and my last run while home in Atlanta before my flight back to DC this evening. My foot, in addition to everything else, felt just fine. The progression run isn't rocket science. It's just a run split up into thirds: easy, moderate, and finishing hard. The last third starts to feel pretty uncomfortable, and the hills did a good job today of mixing up effort and intensity. The pace of the overall run ends up being roughly around marathon pace.