A.M. Took Benjamin to the Utah State Cross Country championship. He started out conservatively, moved into 3rd by around 2 K mark, and look like he was going to hold on to it, but then took a wrong turn on the course, lost about 32 seconds just on the extra distance + whatever from the mental aspect, and ended up in 6th place with 13:51.
P.M. Tempo run with Jeff. Ran a warm-up of 2.67. Then the standard 10 mile tempo. Splits:
Total time: 58:53
5:43 - 5:56 - 5:53 - 5:52 - 6:05 - 5:53 - 5:53 - 5:56- 5:52 - 5:48
Splits by 2.5: 14:35 - 14:55 - 14:45 - 14:38
HR: average 152, observed median 153, max 164 at the very end when I tried to push.
Subjective: Felt acceptable in the first mile, worse later, and terrible from mile 3 to the end. At 5 I seriously considered just stopping. But then I weighed the alternatives - next 5 miles in about 30 minutes in a trance, or next 5 miles in 40 minutes with full ability to reason. 30 minutes in a trance appeared to be a better alternative. Plus Jeff needed full 10 at tempo pace to build his gas tank, and I did not want to make him either cut it or do it all alone.
After 3 miles any time we ran faster than 5:52 even for a quarter, it would put me in a very miserable state. However, I was able to zone out drafting off Jeff, and as long as he was not breaking 88 on a quarter I could keep plodding along. He yelled at me in the last mile, and that helped with a faster split. Last quarter was 84, and it was one miserable quarter. I gave it all I had.
Jogged down with Jeff and another guy named Scott who we found on the trail, split ways with 0.46 to go, finished off 14.05 at the house. Lay on the cough for about 10 minutes, then felt good enough to run with Jenny and Julia. 14:33 for 1.5 miles with Julia running the first mile in 10:15.
The time was 6 seconds faster than two weeks ago. The effort was very hard. I'll blame it on the worn out nervous system.