Tempo 5 miles with Nick McCombs on the Provo River 5 Mile Tempo. This was going to be a test of recovery. A year ago I ran it in 28:26 with a positive split, dying off as I went.
Splits by 0.5 - 2:49 - 2:47 (5:36) - 2:47 - 2:49 (11:12, 5:36) - 2:48 (14:00) - 2:47 (16:47, 5:35) - 2:49 - 2:48 (22:24, 5:37) - 2:48 (uphill) - 2:42 (quarters of 1:23 and 1:19) - last mile in 5:30, last 2.5 in 13:54 - 6 second negative split - total time 27:54.0.
The pace did not feel super-easy at first, but it just did not get any harder. I kept waiting for a crash to happen, but it never did. This is very encouraging - being able to run 32 seconds faster that last year around the same time away from the marathon with a negative split, which means I had more juice left.
Nick was being nice to me, did not push the pace, and kept asking me if I was doing OK sympathetic to the post-marathon recovery syndrome.
Total of 10.8 for the run with the warm-up and cool down.
Ran easy 5 miles in the evening, including 2.5 with the kids. Got soaked in the rain.
Went to a church meeting in the evening. In a group of about 10 people there were several Spanish speakers and one Russian. This is actually typical for Provo, even though we are in a small town in the Western United States.