A.M. 10.2 with Jeff in 1:12:01.The temperature was 14 F.
The plan was to run hard (86 quarter, 5:44 mile) pace in the middle at time until I felt stale, then a refreshing jog, then repeat. However, I ended up feeling better today than I thought I would. So I did not start feeling stale until we were almost at the end of the marked segment (2 miles into the run), and even then I was not feeling too bad, so we went the whole 2.5 in 14:08 (5:39 average). The quarter splits varied from 88 to 83, and there was only one in 88, next to last one. I was able to pick it up to 83 in the last quarter.
Then we jogged some, and on the way back I felt like a quick mile. The first quarter felt easy. Too easy. For a good reason too, as we did it in 89. Oops. Jeff hit the gas pedal, and I was able to follow OK. We ran the next 0.75 in 4:04 to give us 5:33 for the mile. That felt hard, but at the same time not stale. I was able to relax and coast.
As usual, due to several VPBs and Jeff getting to my house a bit late, he was running late for work. So we picked it up a bit at the end. Our last quarter was 90.
It felt good to be half way back to being myself. In fact, remove the darkness, warm up the air (I vote for the global warming to come to Provo!), take off some clothes, and that 2.5 will be around 13:40 with the same effort. Now heal up the foot ( I am still feeling it, in fact I cannot run at all if I lean against a wall and try to push it because of the pain in the left heel), and that 13:40 will be 13:20. Which is more long the lines of healthy me.
P.M. 2 with Benjamin in 18:27. Joseph ran the first 0.5 with us in 5:10. Julia ran the last 1.5 in 13:17. 0.25 with Jacob in around 3:00.