Training Plans for the week of Nov 17 to Nov 22. Total of 54 miles.

I will try to run 3 Tempos this week.

Monday:          6 Miles Easy.

Tuesday:      5 Mile Tempo. Total 8 Miles.
Wednesday:  Rest.
Thursday:     10 Mile Tempo. Total 13 Miles.
Friday:         8 Mile Tempo. Total 12 Miles. Not decided yet.
Saturday:     14 Miles Easy.
Sunday:        Rest 

Wrapups for Nov 10th to Nov 16th -- Total 51.75 Miles

Monday:        Rest

Tuesday:       12X400m speed workout. Total 10.75 Miles. Pace 7.
Wednesday:  Rest. Biking 14 miles.
Thursday:     6X1M Strength workout. Total 11 miles. Ran 8 mile tempo instead.
Friday:         Rest
Saturday:     18 Miles with Pace around 8:06
Sunday:        12 Miles Race. Pace 12. 

Thursday Tempo 8 Miles. Average pace 7:40. Total 11 miles

Changed my mind to run tempo instead. The original plan was
to run 6x1 mile with 0.25mile recovery. It rained today, so I
think why not change it to a tempo run.

I like cold weather. So it is not that warm today, so I think
I ran with ok pace. Warm up for 2 miles, ran 8 miles tempo
with expected pace under 7:40, then 1 mile cool down.
Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:26:09.9	11.01	7:50
1	8:24.8	1.00	8:25
2	8:03.4	1.00	8:03
3	7:26.5	1.00	7:26
4	7:39.7	1.00	7:40
5	7:37.7	1.00	7:38
6	7:28.5	1.00	7:28
7	7:35.3	1.00	7:35
8	7:37.4	1.00	7:37
9	7:40.3	1.00	7:40
10	7:39.3	1.00	7:39
11	8:54.5	1.00	8:54
12	:02.7	0.01	7:02

Tuesday speedworkout 12X400m Total 10.75 miles

It has been a while since the last morning workout, I did not do much
morning workout because of the schedule change.

I started a little it slower because of the weekend race. The workout turned
out, except that I ran one mile extra. Here are the splits:

Split	Time	Distance	Avg Pace
Summary	1:34:23.1	10.75	8:47
1	18:59.1	2.00	9:30
2	1:45.0	0.25	7:01
3	2:15.8	0.25	9:04
4	1:44.2	0.25	6:57
5	2:17.6	0.25	9:11
6	1:45.1	0.25	7:01
7	2:30.5	0.25	10:02
8	1:44.2	0.25	6:57
9	2:24.8	0.25	9:40
10	1:45.9	0.25	7:04
11	2:18.9	0.25	9:16
12	1:42.6	0.25	6:51
13	2:31.3	0.25	10:06
14	1:40.1	0.25	6:41
15	2:23.7	0.25	9:35
16	1:38.8	0.25	6:35
17	2:31.8	0.25	10:08
18	1:44.1	0.25	6:57
19	2:34.0	0.25	10:16
20	1:41.6	0.25	6:47
21	2:34.6	0.25	10:19
22	1:38.3	0.25	6:33
23	2:28.8	0.25	9:56
24	1:38.5	0.25	6:34
25	18:45.7	2.00	9:23
26	9:14.5	1.00	9:15
27	:03.4	0.01	7:29

Wrap ups for Nov 3rd to Nov 9th. Total weekly mileage: 58 miles

Monday:        6 Miles. Avg Pace 9:00.
Tuesday:       2X3M strength workout. Total 12 Miles. Pace 7:18.
Wednesday:  8 Mile Temp. Total 12 Miles Pace 7:38. 
Thursday:     Rest
Friday:         6 Miles easy. Pace 9:10.
Saturday:      Rest
Sunday:        20 Miles Race. Avg pace 7:45. Then another 3 miles extra

20 Mile Race Saturday

It was very warm today. It was about 75 degrees in the morning.
So I drank water at all stations, which might affect my performance
a little bit. But overall, it was a good run. But I was not happy
about the paces after mile 17:

Split	Time	Distance	Avg Pace
Summary	3:13:07.8	22.82	8:28
1	7:56.0	1.00	7:56
2	7:49.1	1.00	7:49
3	7:40.3	1.00	7:40
4	7:38.6	1.00	7:39
5	7:39.6	1.00	7:40
6	7:26.7	1.00	7:27
7	7:33.5	1.00	7:34
8	7:36.2	1.00	7:36
9	7:34.9	1.00	7:35
10	7:34.4	1.00	7:34
11	7:41.5	1.00	7:42
12	7:41.2	1.00	7:41
13	7:41.4	1.00	7:41
14	7:41.0	1.00	7:41
15	7:47.7	1.00	7:48
16	7:45.3	1.00	7:45
17	7:53.1	1.00	7:53
18	7:53.9	1.00	7:54
19	8:13.3	1.00	8:13
20	8:05.5	1.00	8:06
21	:39.3	0.07	9:53
22	15:21.7	1.00	15:22
23	14:04.1	1.00	14:04
24	8:09.6	0.75	10:53

I ran another 3 miles to meet my daughter and ran with her to

the finish line.

The final rankings: 7/51 with Male 40-49 groups. Number 36 of all 456 20 mile runners.