A.M. 20 mile run with Chad. Did a warmup 10 miles up the canyon, then ran back down at tempo pace - usual course. On the way back Chad had a goal of running with me to failure. He made it a little less than 3 miles. I ran 58:19 for 10 at a fairly even pace. The last mile which is uphill was 5:57. I was quite happy about it. Weight after the run was 143.4, so apparently I did have some glycogen, although I felt flat from the start. But I was holding the pace. Probably the reason I struggled was the cold temperatures.
It is interesting, though, that at 5:50 pace Chad had only 3 miles in him. I think the factor is the long "warmup". He probably dumps a good measure of his glycogen just running up the canyon even though we are running barely sub-8:00. But going up and into a headwind sub-8:00 does use up some carb fuel. This in a way validates the workout - yes, this is only 10 miles of tempo, but because you run 10 first you run the last 10 in the state of moderate glycogen depletion which makes it a perfect preparation of the marathon.
Benjamin did 8, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1.