16 mile long run: Solid long run this morning. Started with 9 miles averaging 6:35 then went straight into a 5 x 1 mile workout with 1 min jogs between each repetition. Splits on the miles were 5:46, 5:43, 5:42, 5:38, 5:40. I was working on the last couple. After the miles I ran another mile and a half or so to finish off the run. 6:22 avg. for the whole run. Overall this was a hard long run which was exactly what I was looking for. I believe you must practice running fast when you are already tired in order to do so in a race. I didn't do that very well in Boston and I hope to improve on that.
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