A.M. Big Workout. Ran a warm-up of 5.02 with Ted in 37:19. Legs felt snappy. Wondered if this was just the nervous system being a bit wired, or really a sign of fitness. Made the pessimistic assumption. After the warm-up started the 10.02 tempo back to the house with the Provo River 5 Mile Tempo detour. Going off the pessimistic assumption did not have any goals, just run comfortably hard, starting out at a conservative marathon pace, then picking it if feeling good and coasting otherwise.
Got to the tempo turnaround gate in 6:44, this was around 5:45 pace. Ran the next 2.5 in 14:22, then 180 turn, next 2.5 in 14:00, then another 180 turn, next 2.5 in 13:58. This gave me 42:20 for 7.5 en route, with the last 5 of it in 27:58. Kept going past the end of the standard tempo start at Geneva Road to the house. Ran 7:38 for the last 1.33, with the last quarter in 1:22. Total time for 10.02 was 56:42, a slightly under 5:40 average. I was very pleased with the results - I usually run this tempo in a different flavor (faster and shorter course, only 10.00, not 10.02, no running under the bridges, and not net uphill), and my PR on that course is 56:42. This was done with a furious drive on the last 2.5 in 13:32, and with a shorter warm-up. Today I was just coasting, no shift to threshold at the end except maybe on the last 100 meters when I saw a garbage truck and realized I had not put my garbage out.
Total time for 15.04 was 1:34:01.
Interesting events during the run: around 6.75 into the tempo a dog tried to attack me. It was too big to kick (I think it was a shepherd) so I stopped and invited it for a boxing match. It backed off, I advanced, it backed off again, but the moment I would turn and try to run, it would back to its old tricks. So I just waited for the owner to get it. And, I passed a guy on a bike that looked like a farmer. He had a dog on a leash. I wonder if the dog's name is BINGO. The dog did show some interest in me, so I had to swing out wide enough to avoid trouble. We actually see him out almost every day. That dog really likes Nick, always tries to get him.
A little later ran 0.5 with Julia. She liked the stuff she got for her record yesterday and wanted to set another record today. So she ran 4:16 with the splits of 2:09 and 2:07. This is the family record in the 4 and under division. Her run yesterday was the family record as well, but prior to that Jenny held it (4:31).
P.M. Ran 1.53 to the car shop to pick up VanGoGo with Jenny in 13:07, then 2.05 with Benjamin to the soccer game in 16:33, then back (2.06) in 14:00. Benjamin's team won 7:1.