First September 20 Mile long run -- Pace 8:40

Got up at 5:30am and finished breakfast, foam rolling and massage
before hitting the road at 7am with my friend Rob.

We tried 2 loops of 10 mile trail, with water break/gel at 5th mile;
10th mile and 15th mile. Had one restroom break at mile 11.

The overall pace was good, we did not want to run too fast or
too slow; we held the water for the first 5 miles and hide it
under a pine tree so that we can finish the rest on the 15th
mile back on the trail.

Overall weather is perfect, I was a little bit tired after miles
18. But I am so glad to finish strong.

Next week will be a taper week with 13 miles race on the
week. This is the 2nd race for the marathon training.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	2:50:40.7	19.69	8:40
1	8:55.4	1.00	8:55
2	8:34.1	1.00	8:34
3	8:39.3	1.00	8:39
4	8:38.3	1.00	8:38
5	8:38.5	1.00	8:38
6	8:48.9	1.00	8:49
7	8:36.3	1.00	8:36
8	8:30.3	1.00	8:30
9	8:37.2	1.00	8:37
10	8:37.7	1.00	8:38
11	9:10.1	1.00	9:10
12	8:30.7	1.00	8:31
13	8:20.9	1.00	8:21
14	8:38.6	1.00	8:39
15	9:01.3	1.00	9:01
16	8:40.2	1.00	8:40
17	8:23.4	1.00	8:23
18	8:34.4	1.00	8:34
19	8:41.5	1.00	8:42
20	6:03.8	0.69	8:50

7-9 Mile Saturday Morning Run. Pace 8:37

Ran 7 miles with my friend Rob. We planned to run only 7 miles
since we have the plan for 20 miles tomorrow. And ran with about
20 other runners in the same club.

We only planned for the pace of 8:30. But 4 runners "pushed" us so
hard, and they just followed us all the way until we forked
to the 7 mile trail and they ran for the 10 mile trail.  So we ran a little bit
faster than expected.

My daughter ran by herself with her training group for 8 miles. I met
her on her trail. So I ran a total of 9.5 miles. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:22:57.4	9.62	8:37
1	8:06.3	1.00	8:06
2	7:42.8	1.00	7:43
3	7:55.6	1.00	7:56
4	7:59.0	1.00	7:59
5	8:26.3	1.00	8:26
6	8:51.6	1.00	8:52
7	8:38.7	1.00	8:39
8	8:27.1	1.00	8:27
9	9:42.8	1.00	9:43
10	7:07.3	0.62	11:2

2X2 miles repeats with Pace around 7:30

A little bit windy and cold in the morning. We were debating whether
we should run the trail or on the road. And still decided to go on the
dirt trail for 2x2 mile repeats.

A little bit tired since I got up around 4:30am. Life changed a little bit
because of this schedule. I will take a nap shortly any way. But this
schedule will help for the CIM since the race started 7am.

The main purpose of this training is to hold fast pace longer while in
the race. Hopefully we can improve with more training next year.

Here are the splits for today:

Split	Time	Distance	Avg Pace
Summary	1:01:00.6	7.41	8:14
1	9:14.9	1.00	9:15
2	8:49.6	1.00	8:50
3	8:38.7	1.00	8:39
4	7:27.1	1.00	7:27
5	7:22.0	1.00	7:22
6	7:30.9	1.00	7:31
7	8:02.5	1.00	8:03
8	3:55.0	0.41	9:33

1 mile test run with pace 6:28

We did 1 mile test run today. And I can finish it under 6:30 now.
First time that fast. And I think I tried my best. I ran the rest of
the loops slowly because I will have another speed workout
tomorrow morning. The other reason I ran fast might be due to
the running on the high school track. It is so soft.

Here are the splits:

Split	Time	Distance	Avg Pace
Summary	24:03.9	2.76	8:42
1	6:28.2	1.00	6:28
2	:04.8	0.01	6:03
3	9:49.8	1.00	9:50
4	7:41.1	0.75	10:14

15-18 miles Long Rn pace 8:37.

I ran a warm up of 3 miles with very slow paces.
It was slow because I need to find a restroom
and also wait for my friend. So I just around the
meeting location:

Split	Time	Distance	Avg Pace
Summary	32:14.9	3.39	9:32
1	9:51.7	1.00	9:52
2	9:05.6	1.00	9:06
3	9:34.1	0.98	9:44
4	3:43.5	0.40	9:16

Then we run together for 12 miles, and I ran home 

for another 3 miles home. The good news is that I can

still run faster for the miles 16-18. I had one gel at mile 

6; another gel at mile 12; with only around 20 oz of 

water. The cool weather is very good for the running.

Here are the splits for the 15 miles run, all around 8:30

Split	Time	Distance	Avg Pace
Summary	2:11:00.9	15.20	8:37
1	8:56.9	1.00	8:57
2	8:45.5	1.00	8:46
3	8:41.0	1.00	8:41
4	8:39.7	1.00	8:40
5	8:35.6	1.00	8:36
6	8:35.3	1.00	8:35
7	8:34.8	1.00	8:35
8	8:36.4	1.00	8:36
9	8:31.1	1.00	8:31
10	8:26.3	1.00	8:26
11	8:25.3	1.00	8:25
12	8:21.2	1.00	8:21
13	8:33.5	1.00	8:33
14	8:29.6	1.00	8:30
15	9:03.9	1.00	9:04
16	1:44.6	0.20	8:46