A.M. Waited for the snow to melt.
P.M. 20 mile run. Did a 5 mile tempo on the Fast Running Blog 5 miler course. It went very well - I was able to increase the pace with every mile: 5:51, 5:48, 5:47, 5:47, 5:39 - 28:52.8 total time. HR stabilized at around 160, and peaked at 166 at the end. The last quarter was 83.Still too high, shows that even aerobically I am out of shape. But at least I was able to average 5:46.5 for 5 miles, and my last 3 miles were 17:13, which is 3 seconds faster than just 3 miles on Tuesday. So some progress.
Then I did some jogging including kids runs (Benjamin 3, Julia 2, Joseph 1, and Jacob 0.5, Jenny ran 3 with Sarah), and ran the last 1.5 in 8:54.9. It was very hard. I had not done a true long run in a while. I felt low on fuel. But the muscle memory helped and I was able to push through the low fuel signals.