Ran a nice 10-miler this morning. Time was 1:24:32 (8:27 per mile pace). It was an out-and-back course. I wanted to run negative splits and did: 43:13 out; 41:19 back. Took me a few miles to get into a groove. Got a little tired the last mile (which is a slight uphill), and I noticed that I need to work on stretching and strengthening my hip flexors, which got a bit sore and tired the last couple of miles. Afterward, I did some stretching and took an ice bath.
I was happy that the legs felt good enough to do a long run two days after my first interval workout in years. I guess I didn't overdo it on the track, fortunately.
I think 10 miles is about the max I want to run without carrying any fluid with me. Guess I better invest in some sort of hydration system pretty soon.
I'd like to build my long run up to an "overdistance" amount; i.e. over half-marathon distance. I want to have plenty of endurance built up for the race.