Notes
Plenty left at the end due to taking it easy on the steep hills and stopping and hydrating/fueling at all aid stations. 2 water + 1 gatoraid at each stop + 12 ecaps during and 20 oz water + 3 ecaps 1 hr before the race. 5 gus after mile 10. Second wind at mile 22 just like Duke Forest training runs. Finished in topthird yet was not tired. Drive home was easy. Could stretch legs on ledge and also climb the stairs to the Dorm. Perfect training race beating 4:15 goal by 6 minutes. Hoooah!!
Since I was a bit dehydrated at the end and had no stomach issues or need to urinate, my body was absorbing >40 oz/hr (5 oz/cup x 3 cups x 11 aid stations = 165 oz/ 4 hrs = 41 oz/hr)