Marlin

8.70 miles in 1:15 min.  First mile was at an easy 9:03 pace (122) and then the next 7.70 miles at a pace of 8:34 (135), pace was not bad at all and the HR was low, not a bad afternoon run temp was 29* with a slight breeze.

Speed workout today,  1 mile w/u,  4 x 2000 w/400 jog at a 0.05% incline -- 6:57 (155) -- 6:57 (156) -- 6:57 (157) -- 6:57 (157)  with a 0.50 cooldown  at a 10:00 min. pace, then kept ramping up every 2 min. to 8:34 pace for the last 15 min.

OK this was one cold run this afternoon, 11* at the start of the run and 6* at the end of the run.  Things were just not working right on this run   8.14 miles in 1:15 min. 9:11 pace

10.42 miles in 1:30 min. tempo, started out with a 5 min at 9:05 pace and then kept ramping up over the next 30 min to 8:34 pace and held that for 10 min HR was still low (137-138)  ramped up to 8:27 for 10 min HR at (139)  and then 8:20 (143-144)  the rest of the way to 1:25 min and then a 5 min cooldown.

7.25 miles in 1:16 min. just an easy run today, not wanting to push the pace at all due to my last long long run before the Napa valley marathon is tomorrow

20 miles in 3:02:11--9:07 pace, a little cold this morning, started out just wanting to keep an easy 9:00 to 9:10 pace for the whole run. Tailwind was able to keep 9:00 min mile and the head wind was around 9:10 pace. Stopped by the truck at mile 10 and changed my shirt gloves, hat, and jacket, man it was nice to have dry stuff again. Again i stopped at mile 14 for 30 or 40 sec. to just get a good drink of water. Happy with the run as next week is not as many miles.