Bret

PM - long run 20.0 miles.  If I am going to do a spring marathon in April - I need to get a number of 20 milers in before then.  This was the first one - and I really have not done any long runs over 13-15 miles since October - and I felt it afterwards.  Most of the run was good.  Started out slowly and then worked into a pace that was probably too fast (7:15 for several miles) and by the time I reach 17 miles or so, I was already pretty sore and in need of fuel - if I could have ended then I would have been better off.  I slowed a bit and finished fine, but was very achy and sore and tired afterwards.  Will need to monitor the next couple of long runs to see if my body adapts.

PM - lunchtime run - 5.0 miles easy.  Felt a little fatigued but not really very sore following yesterday's long run - so I was encouraged by the recovery. 

AM - easy 4 miles early today - plan to get another easy workout this afternoon.  Body needs an extra day of recovery from Monday's long run before I do a quality workout.

PM - lunchtime run with Richie - 7.0 mile easy to moderate pace.  Nice time chatting with him.  He's headed out to the Super Bowl in Dallas tomorrow morning. He's been going to the Super Bowls since the mid 1980's - has connections in the NFL - actually invited me to come along this year as he had an extra ticket - unfortunately the timing was not right for me to go this year.  Maybe next. Nice run today.

Thursday was a zero (life got in the way from running day) and Friday was a travel day for work leaving no running opportunities.   So Saturday I did 4 miles easy then 4 miles at marathon pace followed by a mile at threshold pace followed by 2 miles easy.  Good workout - though it was very humid this morning - so I felt a bit more drained than perhaps I would have if I had done this indoors.