Age 52, 14th marathon, 2:57.
Training: speedwork every Wed (mile repeats, 800s) and Fr (200s, 400s); no tempo runs; long runs up to 23 miles, at about 7:30 pace; about 65 mpw total.
Pacing: very conservative, 1:29:41 half, big negative split.
Intake: water, Hammer gel x 4, Endurolytes (no cramping during or after race).