I'm training for the Rock 'n' Roll half-marathon and everything is going pretty well. I've been doing my weekly long runs, and 10 miles was a snap. Last week, though, my 11-mile run was hellish. Blah! What did I learn?

1. If I'm going to do a long run in the evening I shouldn't stand on my feet all day. At work I use a standing desk, but I should sit down as much as possible to prepare for my run, otherwise my feet really hurt.

2. Rest the day before. When I did 10 miles I hadn't run the day before, but when I did 11 miles I had run five miles on each of the previous two days.

I'm going a shorter long run tomorrow -- probably nine miles -- so I'm going to work from home to make sure my body is fresh.

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