A.M. Ran with Jeff. 10.1 total. We did another tempo on the Fast Running Blog 5 Miler course. The way I saw it was to finish the 5 miles we did not finish on Saturday. My total time was 29:06. Jeff kicked and dropped me with 200 to go and his time was 29:03. The splits were 5:56 - 5:49 - 5:52 - 5:51 - 5:38. The last five quarters 85-87-84-83-84.
The temperature was 16 F and it was foggy. The trail conditions were similar to Saturday - mostly dry, occasional snow/ice segments.
I was happy to see that my last 4 miles of the tempo were done in 23:10, which is only 5 seconds slower than my race time for 4 miles in November, but sure with a whole lot less effort even though my quads started feeling strained a bit between 3 and 4 miles, and then caved in the last 200.
P.M. 2 with Benjamin in 16:30. Last quarter in 91. Julia ran 1.5 with us in 13:16. 0.5 with Joseph in 4:39. 0.25 with Jacob in 2:33.