.5 mile warmup, 3x1 mile, 7'20', 7'20", 6'45", .5 mile cool down.

Long Sunday afternoon run - cool temp's, in the 60's, carried 16 ounces of water in one hand, fuel belt with iced bottles, 24 ounces of water, 6 ounces of gatorade.  Used up all liquids in 2.5 hours of running, shot blok every 30 minutes, one GU at the one hour point, and a handfull of sport beans at the two hour point - everything went really, really well.  I was feeling hungry by the end, but no bonk....

First time I've been able to bring my pace under 10 minute miles on this long of a run. 

Mile or so warm up, then track work out.  2 880's, total of 6'19", then 2 440's, 1'24", 1'28", then another 15 minutes or so to cool down.