A.M. Did the long run with Chad Robinson. We ran 3 miles easy, then 1 mile pickup in 5:42, Chad handled it quite well. Then Chad ran with me to 8.5 turnaround. I ran another 1.5 (Bridal Veil Falls), then 0.5 jog and start the usual 3 mile tempo down the canyon. Focused on the calf push off again. I think it made a difference. Not so much in the speed as in the sustainability of the pace. I did 5:19, 5:23, 5:17 high for the total time of 15:59.9. The entire time I felt more in control than in other tempo runs, but I felt that could not go faster without losing the calf push off and overloading the quads. Last quarter was high 76. I caught Chad with about 600 to go, and he stuck with me for a quarter, then he fell back some when I kicked. His last 600 was around 2:00, which is an improvement.
We jogged some, and then ran the last 3 miles in 19:19 with the splits of 6:23, 6:36, 6:20. Chad did better that last week on this part as well improving overall by 13 seconds, 12 of which came from the last mile. What is more important, perhaps, is that he was more responsive to the pace never lagging behind and always maintaining contact.
Total time for 20 was 2:22:07.
Kids ran on their own. Benjamin did 4, Jenny and Julia 1.5, Joseph 1, Jacob 0.25.