The good news: I had the most incredible long run in quite some time today, logging 16.1 miles in 3:05. Besides the beautiful weather (about 60 when I started and 70 deg F when I finished - sunny) I was relaxed and just enjoyed the run. The first 10 miles were effortless and I had no aches or pains until 11-12 miles in. The last few miles were harder, but never really difficult. I started the run with the latest Phedip episode about Billy Mills and was inspired to play my Native American music playlist for the rest of my run.
I was also very pleased with my pace (11:33 min/mi - my goal was an easy long run, with walking breaks every 5 min. I wanted to be a good bit under 12 min/mi and I achieved that) and with my heart rate (AHR 153 bpm).
When I finished, I spent plenty of time stretching - something I am not very disciplined at doing, but is really needed with my many foot and leg problems, which brings me to....
The not so good news: This came later after sitting for a bit after running and showering. As I got up to walk, I had the familiar pain in my left foot that reflected my plantar fasciitis, which always acts up after a long run. But I felt the same sharp pain in my RIGHT foot/heel as well. A few presses on the heel revealed the familiar PF symptoms - now in both feet!
Advil and rest for a bit. I was hoping to get a few shorter runs in this week before running 22 miles on Sunday. This is my big 20+ miler before Disney. I may need to settle for some time on the elliptical machine in lieu of my shorter runs.
As for post marathon - it looks like I have some rehabilitation coming up after Disney (read that as break from running, cross training, and getting the ol' feet better). Sigh!
On a positive note, I now have logged 978 miles this year. Just 22 more miles to complete my Tinkoff 1000 :-).