Week 2 Day 1-- Carryover run from Sunday

So I did my long run today after refereeing in a charity soccer tournament on Sunday. Got up after a good nights sleep with my resting heart rate quite low, showing that I was ready for a good solid effort. Sure enough I was, the goal was 8 miles in 1:48 at a 13:30 mile pace, and I hit that easily being 20 second over at 1:48:20. I used a 3:1 Galloway ratio with the mph on the treadmill being 4.7 to 3.7. I drank about 30 ounces of water and had one power bar at 60 minutes. The heart rate did not get above 120 until I hit about 7 miles, which I was quite pleased with. Overall even though it took place on a Monday, the Sunday run did well.