A.M. 20 miles total. Benjamin was retaking the ACT in the hopes of hitting something higher than 33 which he got a month ago on his first try. I ran the first 8.5 miles with Chad. We did a 2 mile tempo down the canyon. In spite of having raced a marathon only a week earlier Chad was feisty and made me run the first 0.5 in 2:39. Then he started fading but I did not mind since I did not really want to run 5:20 pace anyway. We finished it in 10:58. This tempo provided some more evidence for my theory that a damaged muscle fiber when repaired regains power before it regains endurance. We jogged about 0.75 and ran another tempo mile in 5:47 on a rolling section. Then I ran with the kids - Jenny did 4, Julia 3, Joseph 3, Jacob 2, William 1. I did a tempo pickup for 0.75, and then a 2 mile tempo up the canyon in 12:15 (6:11,6:04) - headwind was bad in the first mile, but calmed down in the second, then jogged a little and ran the same stretch on the way back in 11:10 (5:33,5:37), and then jogged some and did one more mile uphill back to the house in 5:57.
P.M. Benjamin did 8 including 7 on the Murdock Canal Trail to check if the marks were good. I rode the bike alongside.