The last 17 miles in sub 6:00 pace. Here's a picture of the data. The Garmin had me at 1800 feet of climbing, BS. This after 3 miles of very easy warm-up.
I got a late start today and didn't get to the trail in Louisville until it was hot as crap. I finished the run and drove home by a bank clock that read 84 degrees... stupid. So, I got dehydrated on my run and had a pounding head ache by the end. I did a 3 mile warm-up then pushed as long as I comfortably could and went through 10 miles in 59:3X and 17 miles in 1:41:53, just a fraction of a tick under 6:00 pace. I bailed at this point simply because the heat was going to hurt me if I kept the effort. I ran a double out and back with Gatorade at both turn around points and drank 2 liters of water before starting... still not enough but my gut worked fine with the Gatorade and fueling wasn't a problem, no low blood sugar that I could tell. I had wanted to TT for over 20 miles today but it was prudent of me to bail at 17 and not risk getting sick. Dehydration is not something to poke a stick at. I've started Ironman marathons (one in Japan that was actually measured at 26.4 miles) bonking and literally seeing double and still ran under 3:00, but once your hydration levels fall you're screwed. The course today was all on cinder trail and not flat by Chicago's standard, that with the heat and yesterday's race I am quite pleased to hold sub 6 for 17 miles. This was easier than last weeks run... just different. I did see that I learned a little from last week's brain game and was able to relax and not focus on pace or distance which helped a ton.
We can examine the data and run with strict pace/ HR and eat right and drink right and stretch and lift and get massages and sleep and all this is certainly part of the key... but in the end it comes down to how effective your brain is at making your legs move. I'm starting to crave my pain threshold simply to explore and learn.