A.M. Total of 15.5. Did a 10 K time trial with Benjamin. We drove to the Canyon View Park and warmed up 3.25 miles to the start of our 10 K course which was about a quarter mile past Bridal Vail falls. Then we ran to the house from there. The course has an elevation drop of about 380 feet according to Pachev Uneventful 10 K, but it does have uphill in the last mile. Actually the profile I made is not 100% accurate - it completed missed the uphill in the last 0.2. I can understand why - there is one road that goes sharply up, while there is a road right next to it that stays flat, and in between those two there is a steep wild hill part of which is actually on our property. USGS data shows average elevations for squares, and coupled with a possible geo-coding error we have a problem. In any case, the profile is accurate for the first 6 miles of the course, and the Course Tool suggests that we get a speed up of 8 seconds per mile from the downhill not accounting for the final climb. That is within the range of believable. One thing for sure is that this course is slower than Deseret News 10 K measured correctly with police not taking runners the wrong way. I wanted to see what Benjamin had in him over a longer distances, so the target was to run 5:40 down the canyon until failure, then see what kind of failure we got if any. From the start Benjamin was tailgating me, so I figured he was full of juice and decided to build a lead on the 5:40 guy while we could. So first mile in 5:29, then 5:32. Around 2.5 Benjamin groaned, and I figured we should ease off. Next mile in 5:37, 16:38 at 3 miles. I am figuring we went through the 5 K in around 17:13. Then Benjamin started to wear out, I am suspecting it was more psychological as he had never run this fast for this long, so I eased off the pace to 6:00 for a quarter or so to let him rest. I wrote this and observed that it is quite remarkable that I am calling 6:00 pace for a 14-year-old boy in the middle of a 10 K "rest".
I would have been happy if he had just run 6:00 pace all the way home, but he did a bit better. Our next mile was 5:52, followed by 5:54. The closing mile uphill was 5:53, which I was very happy about. Our total time was 35:30.2 which comes out to 5:42.8 average. Closing 5 K on a more difficult part was 18:17 in spite of the crash, which is still quite respectable.
This was a good confidence builder for Benjamin. He's never run more than 4 miles at sub-6:00 average. He learned today that he can go out aggressively, and when he crashes it will still be faster than 6:00. This is a very important mile stone. Jenny and Julia did 3 on their own. I ran 1 with Jacob earlier before we drove to the park, and then did 3.25 with Joseph back to the car, and then 2 more with Sarah. So I ended up with a medium long run.
And I suppose I should record my own master's PR of 35:30 for a 10 K.
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