Notes
Goal was to run long, try to go over 20, try to max out at 3 hours. Mission accomplished. First time in my life to run for 3 hours! And longest run of my life at 22.33, all running, 3 quick stops for water and a gel every 6.5 miles. Upper legs hurt like hell afterwards, typical, but the pain went away immediately with a hot bath. Rec center spa isn't open weekdays in the afternoon; pity.
Start time, 10:24:34 AM, stopped at 1:33:13 PM. So apparently my quick water&gu stops totaled 8 minutes and 39 seconds; It seemed a lot shorter than that!
PF in right heel; present but not very painful for most of the run. Got a new minimalist nightsock appliance this week and started using it for a few hours at night. That's as much as I can stand to wear it.