I ran for 2 1/4 hours and covered 9 miles. That time included a lot of long walking breaks. After I had finished a one-mile warm up, I ran at a faster pace. Starting at the two-mile marker, I timed a half-mile segment at a pace of 11:10. On the way back, at the 7-mile marker, I timed a half-mile segment at a pace of 10:40. I timed the last half-mile segment at a pace of 11:20. Those paces are approximate, because I may not have started and stopped at the exact markers. Considering the heat, those are good paces for a longer distance.
My 5K race is next Saturday, so today was my last heavy run before the race. My running on Monday, Tuesday, and Wednesday of next week will be light, rest runs. I'm going to focus on getting more sleep this week so I'll be rested and can (hopefully) peak for the race. I'll be happy with anything below 30 minutes, but I would like to get a 27-minute time, and a 25-minute time would be a miracle.