A.M. Provo River 5 Mile Tempo with Jeff. Slept in this morning, barely jumped out of bed just when Jeff showed up. Ran a slow warm-up, 3.62 at slower than 8:00 average, with a record-slow first quarter in 2:31. Did a longer warm-up on purpose, waiting for the sun to rise, and for the body to recover from sleeping in.
The plan was to run 28:00 or a bit under. Jeff had been doing some hard workouts, so I suggested he should just draft today. The start was rough, first 200 in 44, first quarter in 1:26. Then I pushed a bit, it woke me up, and I settled into pace. First mile 5:34, second 5:31, then 0.5 in 2:47, 13:52 at the turnaround, recovered from 180 in 2:49, third mile in 5:36. Felt good, did not want to positive split, picked it up a bit to get back into the rhythm again, next mile in 5:31. Then the next 0.5 uphill in 2:47. I was running relaxed thinking about how slow I could go and still even split when Jeff took the lead and started pushing the pace. I justed tucked in behind him and coasted, but we were now outside of the marathon pace zone. Next quarter in 1:19, and then with 200 to go I pulled alongside Jeff, and we finished the last quarter in 1:15. Total time was 27:33.7, nearly caught the 5:30 guy, last 0.5 in 2:34, last mile in 5:21, and last 2.5 in 13:41, definitely a negative split.
Cooled down 1.38 to the house.
5:36 pace felt like a jog, 5:30 felt like I could make it at least to 15 in a pack. Good sign, because this is flat/slightly rolling, and I had not yet tapered at all. TOU is high quality downhill the first 14, then a slight downhill for the next 4, then a mild up for the next 2, good down for 1, then rolling to the end. I feel good about being on pace for the Trials Qualifier at 15, which, if you can do at TOU, you will qualify in St. George.
One more thing - Kory still has not found a place to stay in St. George. Does anybody have offers for him?
P.M. 0.5 with Julia in 5:10, 2.1 with Benjamin to his soccer game in 17:23, then 0.4 in 2:55 on grass before the game started. Benjamin's team won again 6-2. The other team had bigger kids, but Benjamin's team dealt with the problem by never letting them have the ball. Back home with Jenny, 1.58 in 14:00, then added some more to make the total 2.02 in 17:10. Felt a nerve irritation in the lower back after waking up from a nap, maybe laid in a funny position. Have had this before, a couple of times it made my runs very very miserable in the past, so I am concerned. However, the pain was manageable to begin with, and was reduced by the end of the day.