I've looked at this thread on occasion but this is my 1st time posting I noticed mention of the 20 mile race. I'm also planning on it. I've been there before. Ran it as a teenager (when it seemed to be much more competitive - the times I would put me on the podium now but I couldn't make my age-group podium then!) as well as recently. M 55.
OK, here's what I did to prepare:
Last long run was 3-1/2 weeks ago (Monday). I did 20-1/2 (maybe close to 21) and was in the 7:30s for a while. A little over halfway I saw a guy going a decent pace and eventually reeled him in, He was probably going about 7:50 and I stayed with him. I very rarely run with anyone and it was cool to talk to this guy who's in the age-group represented here and is and/or at least has been very competitive.
A little less than 3 weeks ago (Saturday I think) I did a fartlek structured as follows: 5 min. hard, 1 min. easy; 4 hard, 1 easy; 3, 1; 2, 1; 1, 1. That's 15 minutes hard, 20 total. Did 6 cycles of that. 2 hours total, 90 min hard. It took 15-1/2 miles. 1mile WU; 1 CD. 17-1/2 total.
About 2 weeks ago I did 14 mostly at 7:10 but wind slowed down some sections so ended up averaging around 7:12. 1-1/2 WU; same CD, for 17 miles total.
This was 11 days out: 10X1-1/2. First was 10:34 then mostly 10;18-10:23 (one of them was 10:27) until the last 2 which were 10:06 and 10:03. 1-1/2 WU, same CD. 18 total.
This left enough time for 1 more medium day (Monday). 3 miles in 20:52, negative split. After that fartlek of 20X :45 fast/ :30 slow. This 25 min. took a little more than 3 miles (came through 3 in 22:00). 9-1/2 for the day with assorted jogging.
I have been doing around 60mpw last few months with occasional down week every couple months or so. Anyway, wondering how many of you in N.Cal are going to Clarksburg. I've seen a few mention it in this thread. Where do you all hang out in the lunchroom afterwards? Good luck to all, Brian.