A.M. Ran 20 miles with Chad in 2:29:38. We jogged most of the time, but did a few pickups in the middle. The idea was to do something that puts the body to sleep so it is running primarily off fats, then speed up just enough so it is some kind of a race pace but not so fast that we wake up the carbohydrate energy supply too quickly and thus the body is hopefully tricked into running off fats. I am pretty sure this trick works although I do not have a lab to prove it. There is unique sluggishness in those intervals that would be characteristic of the body being reluctant to release carbs, and therefore having to pull the energy out of the fats.
So about 2.5 miles into it we ran a mile uphill into a headwind in 6:14.3. Then about 6.5 miles into the run we did a mile uphill without much headwind in 6:06.7. Then about 12.5 miles into the run we did 5:55.4 going down, and about 16.5 miles into the run we did 1 mile going down in 5:59.1. Then we ran the last 0.5 uphill in 3:14.
Kids ran on their own. Benjamin did 4.5, Andrew did 4, Jenny 3, Julia 2, Joseph 2, Jacob 1, William 0.5.