17 Mile Long Run

Today was a 17 mile long run.  Neither Kathy or I felt great.  We went to Route 66 State Park which is flat and ran 7 loops to get in 17 miles.  Each loop was about 2.45 miles.  Here is our workout
Loop 1 - very easy running
Loop 2 and 3 - 4 minute run/1 minutes walk
Loop 4 and 5 - 2 minute run/30 second walk
Loop 6 and 7 - 9 minutes run/1 minute walk
It was a beautiful cool morning.

Things I learned on this run:
30 seconds is not very long.
Even if I don't feel great having my slug sister by my side makes a run fly by.

We finished strong with our last 5 miles being the fastest.

Only 4 weeks until the Half Marathon and 8 weeks to St. George.