The Big Workout in the morning. Ran with Ted, Jeff, and Ted's son James. Started slow as usual, then gradually warmed up. James turned around at 3 miles. We gradually picked it up to about 7:00 pace. Hit the turnaround point (5.02) in 38:32. Started the tempo run at the 2.5 turnaround of the standard 5 mile tempo (about 6.2 into the run, 46:38 time wise). The plan was to go 7.5 and hold 5:40 pace, faster if possible, slower if not feeling good.
Splits: 5:38 - 5:37 (11:15) - turnaround (2.5) in 14:05 (2:50) - 5:42 (16:57, 2:52) - 5:33 (22:30, dropped Jeff off at 4) - 5:37 (28:07, 2.5 in 14:02) - 5:37 ( 33:44, Jeff rejoined for the last 2 miles) - 5:36 (39:20) - last 0.5 in 2:42, total time 42:02, last 2.5 in 13:55, last 5 in 27:57, last 2 miles in 11:03, last mile in 5:30, last quarter in 1:18, and last 200 in 37. Incidentally, the last 10 K was 34:49 (from calculations, there was no mark), which is the fastest non-downhill 10 K I've run this year so far anywhere, in training or a race.
The pace felt easy at first, and then become a bit harder later on, after about 1.5. Then it did not become any harder. Having Jeff around certainly helped. I particularly enjoyed his company on the last 200 meters, if one can use the term enjoyable in reference to running anaerobically at the end of a 7.5 mile tempo and with over 13.5 miles on the odometer already. But it felt so good to just finally be able to tuck behind him and kind of coast. Before that, we ran mostly side by side.
Finished the 15.04 with the total time of 1:39:48.
Overall, the workout shows that I am recovering from the marathon through/in spite of the high mileage. On Thursday I did the 5 mile tempo only 3 seconds faster than the last 5 miles of this run, and that was with only a 2.5 warm up. On this run I was also alone for 1.5 miles, and even when running with Jeff, because the pace is hard on him as well, I cannot tuck in behind him for too long when I need a break. With Nick I get more drafting.
In the evening, started with 1.25 in 9:50 pushing a stroller with Jacob, Joseph, and some misc items for playing at the park, and Benjamin and Jenny alongside on their bikes. Got to the park, a little bit of badminton with Sarah, then took Julia for 0.5 in 5:22. Then took Benjamin and Jenny. We ran the first mile in 8:33, dropped Jenny off, then Benjamin went for a chase of the 8:00 guy. He got him - 7:22 last mile, 15:55 for two miles. On the way back, ran 1.25 with the stroller loaded the same way, and Benjamin and Jenny alongside on their bikes. Total of 5 miles with Benjamin's help averaging sub-8:00.
Afterwards, was very hungry, eating everything in sight for a while.