A.M. Ran with Jeff at 6:40 AM. Medium workout. Warmed up 4.12 in 30:40 (7:27 pace). Then 5 mile tempo. The goals were to work on the threshold, not grimacing when the pace feels hard, and the ability to negative split. I believe the last two are related.
The weather was warmer. Still close to freezing, but a bit warmer, maybe 40-45 degrees. The leaves were mostly gone from the ground, and there was more light as we ran a bit later. I warmed up in shorts, long-sleeved shirt, and a jacket. Then it was warm enough to take off the jacket for the tempo run.
Jeff is still recovering from injuries, and just ran easy today.
Started at the Utah Lake gate so the first half would be uphill. Ran the first mile cautiously in 5:37. Not much meaningful feedback from the body, felt like just about anything could happen. Felt stronger on the second mile, did not slow down on the uphill section, got 5:35. At that point I knew I'd be able to run at least a few seconds faster than last week. However, I did not particularly care about the time, I was more focused on the negative split practice and teaching myself not to grimace.
Next 0.5 in 2:49 - this is a rough section, I think it is disguised uphill, it is always slow. Made a 180 turn, 14:01 for the first 2.5. Next quarter was 1:26 (recovering from 180), followed by 1:23. This gave me 5:38 for the next mile, and 16:50 for 3. Then with the help of small downhill for about a quarter mile got going. Next mile in 5:25, followed by 5:19 with the last two quarters in 1:19, and 1:18. Total time was 27:34, last 0.5 in 13:33, actual negative split of 28 seconds, profile adjusted negative split of 21 seconds. Avg pace was 5:30.8.
Cooled down with Jeff - 3.88 in 27:16, 7:01.65 avg. Total time for 13 miles was 1:25:30, avg. pace of 6:34.62
P.M. Good news - Murdock Travel called me and said they would accept the certificates. So I got a ticket to Memphis and back for $139 after applying $250 worth of certificates. I did learn my lesson though, and had the right flight picked out. The moral of the story - if you are ever given fixed value certificate that you have to use via a travel agent, go on the Internet, find the best flight, then go to the agent and tell him you want to use that flight.
Ted stopped by my house in the middle of his run to tell me about James' 5:31 mile - new course record for his age. Then we took Benjamin on foot and Jenny in the stroller and ran on the trail to Ted's car. 2.52 in 19:43, 7:49.44 average. Then back with Jenny running 1.5 of it, and Benjamin in the stroller all the time. Jenny's time was 13:24. Some guy passed us on Jenny's last quarter. She was going a bit sub-8:00, and that guy moved away from us pretty quick. I thought I could possibly catch him once Jenny was in the stroller. She took too long to get in, but I tried nevertheless. So I hit a quarter in 1:31 with a double stroller and Benjamin and Jenny in it (over 100 lb kid weight total) down 1% grade. I was entertained by how the kids discussed the pace from the stroller:
Jenny: I think we are going 7:00.
Benjamin: No, if it was 7:00 I'd be able to keep this for a while. This looks like I might be able to hang in for a quarter, but no more than that.
I was able to close a bit, but ran out of road - the guy must have been going around 6:40. It was time to turn. Once it flattened out, I slowed down to a 1:36 quarter. This felt like marathon race pace, maybe like 1:24 - 1:25 quarter without the stroller. Total time for 2.52 on the way back was 19:47, 7:51.03 avg.
Then ran 1.05 with Julia around the block in 10:58, 10:26.67 avg.