A.M. Long run. First 10.1 with Tyler, the rest alone. During the easy part did a pickup for 0.5 in 2:49 to show Tyler the breathing at marathon pace. Jogged and chatted otherwise up to 7.1 into the run. After that picked it up. First 2 miles at 5:48 pace. Lost focus some on the next mile which was uphill and went through tunnels, got 5:58. Dropped Tyler off without stopping with a 180 at my house and continued the tempo. Had a hard time getting into a good pace, the legs were feeling stale. Not a surprise given the end of a high mileage week and 18 + 4.5 yesterday. Started moaning, that helped me speed up. Eventually settled into a 5:42 rhythm. Figured would do it while I can. Hit the next 5.05 in 29:03. Moaned every 10-30 seconds. Lots of runners on the trail, every one I passed that was going in my direction inevitably had a startled look when they heard the moan. Probably wondering why I just would not slow down and run quietly. On the way back was going a fairly steady 5:45 - 5:48 pace, again moaning. Kept waiting to hit the wall, but it never happened, I just happily moaned along. Last mile, same one with the tunnels and uphill was 5:46, last two quarters 1:25 and 1:23. Last 5.05 was 29:11. Total time for 13.1 was 1:15:49, 5:47.25 average, total time for 20.2 was 2:09:21.
Was happy to break 1:16 on a half with a net elevation gain at the end of a 20 miler and a high mileage week. This gives me confidence that on a good day I can run 1:14:30 second half in Ogden or maybe even faster if I improve my moaning. I have to say that moaning does wonders. Not quite sure why, maybe when you start acting like you are in pain your body becomes willing to bring itself to that level of pain.
Benjamin did the Cub Scout Olympics today. 7.7 in the 50 yard dash, fastest time of all the kids, including the 10 year olds. 47 feet softball throw, average. 24 push-ups in 1 minute, average. 41 sit-ups in 1 minute, highest of all the kids. 59 inches standing broad jump, second longest among the kids his age, short of the longest by 2 inches.
P.M. Ran in the Hobble Creek Canyon downhill with Benjamin and Jenny. First 1.5 in 11:49, then Sarah picked up Jenny and we ran 6:34 mile with Benjamin.