so today I planned on 20 miles. Unfortunately all of my running buddies are injured or are recovering from injury and thus didn't join me. So I loaded up my ipod shuffle and headed out the door. The Hanson's plans focus on a shorter long run but done at a quicker pace, i.e. 16 at 6:20-30 pace. However, I've noticed that I really needed to work on my base endurance after having to stop in that very fast 18 mile run with Scott two weeks ago. I have focused on speed this past season but never went over 12 miles so I need some long base work My goal today was to run 20, but a slow 20, no quicker than 6:50 pace. I ended up dong this and going a little quicker. even with a slow warm-up mile and going up the extremely steep and long hill during mile 20, I still averaged in the 6:40s. You will notice that I held back for awhile and increased the pace until the end. Job accomplished for today. I want to get my mileage up and try to do a 20 miler every weekend while slowly increasing my pace during this run. 7:19, 6:52, 6:50, 6:53, 6:55, 6:52, 6:50, 6:41, 6:49,6:53 = 6:53 avg 6:45, 6:52, 6:45,6:48, 6:52, 6:30, 6:30, 6:28, 6:27, 6:50 = 6:41 avg | 