Ran with the kids in the afternoon before going to see Dr. Jex. Then on the way back Sarah dropped me off at the press building by the mouth of the Provo Canyon and I headed back on the trail home taking a long route.
After about 2 miles ran into Mike West. We ran together further on the trail all the way to west Provo, past the house we are buying, then got to 300 N and University intersection, and then went our separate ways. That was a bit after the 7 mile mark. I noticed I was 1:20 behind the 6:40 guy. So I decided to chase him. I knew would have to push it, as it is uphill from their to our house. First quarter was 1:32, including the easy pace for the small part of it. After that, I was hitting between 1:25 and 1:27 while it was flat or 0.5% uphill with the HR of 150. Then the grade got steeper (probably 1%), and I hit a couple of 1:29 quarters with the HR of 158-160. Last quarter (2.3% grade) in 1:31. Blew past the 6:40 with vengenance and told him he was making me work. HR climbed to 163. 59:46 for 9 miles, last 2 miles in 11:46, but I was home yet, another 0.05 to go, 1:00:05 for 9.05.
Then Abby came by and wanted to run. She missed her run earlier in the afternoon. I took her and also pushed Julia and Joseph in the stroller for another easy mile.