Run: Long Previous Next

12/24/2005

6:45 AM

20 mi

2:50:45

8:33 mi

Health

150 bpm

Weather

32 F

Notes

COMMENTS: Temp in 30's. Great Long run without Tory. Did the country roads, Duke Forest route of 20 miles with 1206 ft elevation gain/loss in 2:50:45 for an average pace of 8:32 ((MP+ 25 sec). Last 4 miles at 8:04 pace. This was a real confidence boosting run!!. Felt strong at end. No Gels, two 6 oz bottles of poweraid at miles 8 and 13 {note attire: fuel belt with long sleeve tee tied around my waist above the fuel belt.-- flapping as I ran... Ribs would be proud!)

Carboloaded on spaghetti for lunch and dinner (with beans). Had 2 bananas before bed. One banana, poweraid and Hooah bar 30 min before run.

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