A.M. Ran with a big group. We had Chad, Scott, Matt Poulsen, Dan, Brandon, and Brodie. First 10 miles easy pace up the Provo Canyon to the start of the 10 mile tempo in South Fork. Did that in 1:12:06. This was actually quite brisk, about 3 minutes faster than what I normally would do in this workout. But it is OK to push the first 10 a little bit outside of the very easy range as it helps dump glycogen to make the last 10 feel more like you are at the end of the marathon. I am estimating that in this workout if you count the fact that you are not tapered, this is like running the real marathon from 7 to 17 or maybe from 10 to 20, depending on how fast you run the first 10 and how drained you are at the end of the week. Regardless, it is a good marathon preparation workout - you avoid the real "zone", but you are close enough to it to prepare physiologically and psychologically without doing damage to the body.
Brodie turned around early. Matt ran back at an easy pace. Brandon ran at about 6:00 pace. Dan ran with him for the first 6 miles. Chad tried 6:30 pace, but ran out of juice. I ran with Scott for the first 3.5, then eased off to what I could sustain. My time was 55:58, which is a record for this course by 12 seconds. In the middle I timed a mile in 5:18 on the Provo City Marathon course (1st mile), then another in 5:23 on the triangles right after Vivian Park. Once I eased off I was going around 5:40-5:45 pace. The 3 mile tempo course was 5:37, 5:44, 5:40 (17:01). My last mile, which is uphill, was 5:58. Scott got 54:28.
Overall this was a good result, and I was happy that I was able to survive the aggressive pace in the first 3 miles, and survive afterwards. The pace actually did not feel too bad in principle, in some ways it felt like a jog, but my CO2 exhaust pipe was not ready for it. I think I should be able to hold that pace for the whole 10 in this workout if I get the CO2 exhaust pipe in shape.
P.M. 0.5 with William, Joseph, and Jacob at Orem High including 100 meter time trial. William ran it in 27.6. I think he has 25 in him, but he still has not figured out the idea of sprinting. We need to do some practice. But even without it, I am not too unhappy with the result as William is still only 3 years and 10 months old. However, in order to win the Thanksgiving 400 he will need to improve his 100 to 25 by the time of the race.