A.M. Long run at 5:00 AM. Had to get it done early to make it to Benjamin's Regionals race. Ted joined me for the first 5 miles. His knee was still bothering him, so he went only 12. Decided to run 15 hard instead of 10 for a change. In all honesty I just wanted to have an excuse for running the tempo part slower. But it ended up being decent anyway.
First 5 in 35:15, 240 feet of rolling gain, mild occasional headwind. Then picked it up. Next 5 in 31:12, 310 feet of steady gain, steady mild headwind. Turned around. Next 5 in 28:50, 310 feet of steady drop, steady mild tailwind. The sun finally came up and I could see. Last 5 in 28:19, 240 feet of rolling drop, not sure about the wind, probably mild tail for the first 2 miles, then none. Held 5:40 along University, then slowed down to 5:48 in the tunnel maze. Gave myself a kick in the pants after DI bridge, got back into 5:40 rhythm, but just did not have the juice to go faster. Then on the last mile starting singing Bingo in my head, got excited, and kicked into 5:30 gear. Ran 5:30 on the last mile, felt like I could have held it for another mile or two in a pack. Total time 2:03:36, 6:10.8 avg, last 10 in 57:09, 5:42.9 avg, last 15 including the Provo Canyon climb in the dark in 1:28:21, 5:53.4 avg.
Benjamin ran 3 K 13:31.2 in the Regionals taking 25th in Bantams, 1st from Team Provo again. This is a new cross-country PR for the distance for him.
P.M. Got a nice nap. Then was short on time, so had to make it quick. Fairly quickly got into the rhythm, and found myself running sub-6:20 before I knew it. Decided I could still finish the run in time at a slower pace, but by then I was already rolling. So I slowed down to around 6:25. 5 miles in 32:29, avg. 6:29.8. Odd feeling at the end of the day. I feel like I had not trained at all. Jenny and Julia ran their usual distances with Sarah.