AM Long Run - Grandview loop +Sawmill (hill) and some add on back in the neighborhood to get 3 hours. Super slow, and struggling badly with the heat. Ate 3 gels and a handheld of water. Felt mini-bonks 3 times. Think it got up to 80 deg. Sun ate me up when not in the cover and the trees around the lake. 3 hours - 20.81mi. Long road of 100M training started this week - the formula to success: lots of double long runs, and some stregth and conditioning addressing hip flexors and general leg strength to prepare for a long flat compacted agg. course.