Link to yesturday's 13 mile training run. I would say it was the best run of the year so far. Some great advice from the Zen Triathlon Podcast show was to separate calories from hydration. In other words, don't use sports drinks for fuel. With that in mind, I filled up both of my flasks with water, took a gel at 40 minutes in and again at 1:10 in. Also used some PowerBar Protein Bites starting at 30min in, and every 15min after that to keep some protein and fat in my body during the run.
It worked well. I was able to hold a 7:40 pace and that included the beastly 18th street.
PGH Marathon Training 13 miles by kcp487 at Garmin Connect - Details