Twenty miles in 3 hrs 4 min - thatll work. Not sure I could have gone another 6 at any pace, but it was up over 80 degrees by the end and I was fried. Hoped to do 22, but bailed out at 20. Three hours on the legs made me happy.
Bit more than 9 miles on the neighborhood roads early this morning. Mostly 8:30 pace with last 1.3 at marathon pace (7:55). Felt pretty comfy... except for the dripping wet shirt, shorts, socks, and shoes after about 7 miles.
Medium paced 7 on the trails this foggy steamy morning. Overall average of 8:14/mi - I'm relying on that being equivalent to 7:50ish on mostly flat pavement and cooler drier weather - just go with me on that.
Easy 4 out to a preseason XC meet/community trail race, then a mile or so fartlekking around the course yelling at kids and parents, then a mile back to the car. Travis did his first run with the team in Jax - 12 miles at 7:20 avg on the beach - said he was good through 9 but struggled a bit after that.