Long run in the morning. Ran the standard 10.04 course twice. First time around easy with Scott Hillman. We chatted in Russian all the way, very relaxed, got 1:15:37, HR stayed below 120. Then a quick bathroom stop at the house, drank a quart of Powerade, and then ran the second half hard. Had a rough time getting into a rhythm on the first mile, but then settled into a nice 5:45-5:50 pace. Hit the 2.5 tempo stretch on the trail in 14:27 on the way out. 29:12 at the turnaround. The tempo stretch on the way back in 14:27. HR hovered in the 150-154 range. 150 felt relaxed, 154 felt like I was working, but still had some gas in the tank.
It warmed up a bit at the end, I felt I had to put in more effort to keep the pace, but I could handle it. Picked it up on the last 0.5. Timed the last quarter - 1:23. Came back in 29:07, total time for 10.04 was 58:19, average of 5:48. Total time for 20.08 was 2:13:56.
Ate breakfast, helped a neighbor move. Made sure not to carry anything too heavy, left this to the guys with bigger muscles. Started feeling better during the move.
Took a nice two-hour nap, felt good afterwards. Ran 2 miles with the kids in the evening, then took Sarah on a date. She rode the bike, and I ran. Started out at 8:00 pace, then gradually eased into 6:30-6:40 pace. HR at first hovered around 127, then as I lost a bit of water it drifted to 130-132 range around mile 5. It is amazing what a man is willing to do to impress a woman, even if he's been married to her for 10 years. Sarah asked me if I was working. I told her, watch, let me show what happens when I am working. So I ran 0.75 in 4:07 with the quarters of 1:24, 1:22, and 1:21. That felt good, like I could hold it for a while, even though I already had about 28 miles on the odometer for the day by that point. I guess the combination of a nap, proper carbo-reloading, and a drive to impress a woman can do wonders. Finished 8 miles in 53:34, out in 27:32, back in 26:02.
Record weekly mileage, somewhat unplanned, but I felt good, so I decided to go for it.