A.M. Ran with Benjamin and Jeremy. Benjamin did 7, Jeremy 8. I did the tempo workout. 2 miles uphill, then 3 mile downhill after a mile jog recovery. Benjamin stayed with me through the first mile of the uphill tempo, which I did in 5:53. Jeremy made it to about half mile. The second mile was 5:57, giving me 11:50..3 for 2 miles. In the downhill tempo I ran 15:56.6 with the splits of 5:16, 5:23, 5:17. After the first mile I started drifting into slower than 5:20 pace, and it went on like that to 1.75 mark. Then I said, enough of that, and decided to monitor my splits every 100 meters until I was back on pace, and then every 200 meters after that. That worked, I was able to kick myself out of the rut, there was only one 200 after that that was 41, every other was 40 or faster. In the absence of a strong training partner that will be annoyed by a slower than 5:20 pace, I think the next best thing is 100 meter splits and visualization.
So it was 10.5 before I got to the house. Then I ran 2 with Jenny and Julia. After about 0.8 Julia wanted to go faster, so I went with her, while Jenny stayed back. Julia ended up running 7:59 for the last more than a mile stretch, which is uphill. I still need to measure it with the wheel to know exactly how far it is. Her total time was 16:49 for two of those stretches which I round off to 2 miles, but it is more.
Total of 12.5 miles for the run.
P.M. 1 with Joseph and Jacob.