18 mile long run: I hadn't done a long run with the group for a while and I actually had two group runs to choose from. As usual, I opted for the earlier run and ran with the Bandidos down on the Phoenix Canal. I knew a couple of guys that also had 18 on the schedule so it worked out well. I started out very slow but I was just talking with people and not really paying attention to pace. We were pretty easy for the first 10 and then I noticed a pickup in the pace after that. We went up 32nd St. twice on the way back in for some hill work. All in all a good solid long run and the conclusion of a week that had lots of quality for me. I don't think I would have done well on a hard long run today. It was great to run with people I hadn't seen for a while. Avg. 7:09 pace | 