Notes
COMMENTS: Temp in 40's, Ran on soft path along ATT. Perfect Pfitz LR except added 1.4 miles for total of 24.4 miles in 3:42:48 (9:08 pace avg progression style)
Started at 10:00 pace and decreased 10 sec every 2 miles then leveled out around MP+10%. Last 10 miles averaged 8:42. 10 min Ice bath after and legs feel pretty good.
Nothing to eat before or during (no gels) only 18 oz poweraid (6 oz at miles 6, 12 and 18) This run had to have improved fat burning!
(Note: Plan was for 23 mi. The trail has mile markers starting at mile 6 (which was 0.4 miles from the car. I just couldn't turn around at mile 17.5 with the trail end in site (Durham Bulls Ball field). So 4 x 6=24 + .4 from the car. I walked the .4 back to the car to loosen the legs before driving. I don't think the extra mileage will bother me since I rearranged my schedule I have a recovery run and rest day before the next hard effort)