17.55 in 2:14:03 (7:38). Far and away my best long run in this marathon training cycle. Started just after 5:30 AM. Perfect temps....between 45 and 50 with a bit of wind by the point of the mtn. Did the standard route until mile 3 and then veered off and ran parallel to State St. and then eventually made my way out through Thanksgiving Point and ran along the west frontage road up and over the point of the mtn a bit and then returned home. The plan was 4 easy miles and then to push it up through mile 14 or 15 and then cool down back to home. Splits for 5 through 16: 7:47, 7:33, 7:53, 7:47, 8:01, 7:17, 7:17, 7:10, 7:07, 7:03, 7:06, 7:11. Nothing to write home about with a lot of those splits, but for me it was a great confidence booster. Lots of gradual and not so gradual up and down hill throughout this run. Good run.
Crossfit. 3, 6, 9, 12.....of thrusters and chest to bar pull-ups. I did 62 reps at 75 lbs on the thrusters.