Negative split long

Route: Hills are welcome here, but CHECK THE DESCENT PROFILE before setting off, not just distance and pace. The week-2 long run carried 21.6 m/km — double what was prescribed — and put its steepest descent (~11%) at 8.9 km, which is where the lateral knee pain started. Steep downhill at the end of a long run is the single worst placement for it. Otherwise judge effort by grade-adjusted pace, not raw pace: on your usual terrain that is 10-15 s/km.