Tomorrow's long run

[Coach Cane]

A few notes about tomorrow.  There will be 14 and 16 mile options.  The 11:00/mile group should all do the 14 mile route.  Anyone nursing an injury or not feeling 100% should opt for 14 as well.  Regardless, no one should be running faster than their usually prescribed training pace - 15-45 seconds per mile slower than marathon goal pace. 

In order to allow for 14 and 16 mile options, everyone will start with two 5-mile loops, cutting across the 72nd St transverse.  Then you have the option of a full loop or a 4-mile "inner loop".  Remember - if in doubt take the short way back.