Notes
COMMENTS: 66 to 76
LEG's O.K. (yipee)
Ran a textbook Pfitz 23 miler in 3:32:11 (9:12 avg) and it was "easy"!
The goal is to run for target marathon time (3:30 - 3:35) Pfitzinger says you can start slow (I started at 10:00) but by mile 5 you should be no slower than MP +20% (9:36) I decreased pace by 10 sec every 2 miles so miles 5&6 were 9:40,7&8 were 9:30 etc. Pfitz says you should be at MP +10%(8:48) for the last 5 miles. I held at 8:45 for the last 8 miles. Hydrated well (70 oz) + 1 gu and raisins at mile 16. AHR was 143 and it never felt tiring! Best of all, the leg I had problems with earlier this week never complained! (big Whew!)
Had Banana, PBJ and Hooah bar at 2:30 am. Woke at 5 am. 50 milllion dreams in between!
Sweated 13 lbs total. Hydration level worked.
16 oz initial + 6 oz every 2 miles + another 16 oz at mile 8 and 16oz at mile 16. Mile 16-23 drank 6 oz every 3 miles after the gu and raisins at mile 16. No wall at all!