Ran with Ted in the morning. Usual 10.04. Chatted for the first 4 miles, then got serious about the 7:00 mile guy. Sped up to 6:30-6:40 pace. HR at 6:30 was 132 when I arched my back the right way, otherwise 137. Arching the back made a noticable difference. I noticed Ted was starting to suffer when I did that while I did not increase the effort, and HR dropped. On the rough parts of the trail, I could not concentrate enough to think about arching the back, Ted was putting in the same effort, while I had to work harder to keep up. Total time was 1:09:02.
Ran with the kids in the afternoon. Jenny wanted to get a special prize - a treat from Good Earth. I told her she had to run 1.5 miles at sub-9:00 pace. She cruised at 8:48 pace for the first 1.25, then kicked in 1:55 on the last quarter.