18 Miles - Long Run

Mile 1	7:31
Mile 2	7:04
Mile 3	6:45
Mile 4	6:42
Mile 5	6:36
Mile 6	6:16 (started workout in the middle of this mile)
Mile 7	6:03
Mile 8	6:00
Mile 9	5:57
Mile 10	5:59
Mile 11	6:01
Mile 12	5:58
Mile 13	5:59
Mile 14	6:11
Mile 15	7:13 (ended workout in the middle of this mile)
Mile 16	8:08
Mile 17	7:56
Mile 18	8:15
Total Average Pace:	6:42

I broke this run up kind of the same way I broke down last week's long run. I started out with a 6 mile warm up and then would attempt to run the next 9 miles at around 6 minute pace. And then end with a 3 mile cool down. I was going to do 9 miles at 6:20 pace again but I started out the run with Sean and he suggested I run the workout at 6 minute pace. So that is what I did. He ran the first 3 miles of the workout with me and then completed his run and bailed. The 6 minute pace miles felt so unbelievably easy. So easy in fact, that I started the workout feeling like I was going at 6:30 pace when in fact I was jogging at 5:30 pace. I had to slow down pretty hard to get it back up to 6 minute pace. The 6 minute pace felt like a complete jog until the last mile and a half, I started tightening up a bit and slowed to 6:10 pace (I believe I was slightly dehydrated as I had a little salt on my face). This is a good sign.