A.M. Long run. Did not want to run in the Provo Canyon today as it got colder. When it first gets cold it is important to take it easy to avoid the risk of getting sick. So I took it easy the whole week more or less, and decided to take it easy in the long run as well. So I ran the first 9.75 miles with the kids. 0.5 with Jacob, 1 with Joseph, 2 with Jenny and Julia, and I talked Benjamin into going 6 with me to reduce my lonely mileage by one mile. About 4.5 miles into it he remarked that he was moving not that much slower than his official 10 K record (45:34), so I challenged him to beat it. He had to add a quarter mile (really only 0.21, but we added a full quarter anyway). Then he went fast. His last mile was 5:59, and his time for 6.25 was 45:12.
Then I went to the Fast Running Blog 5 mile course and did a mild tempo. I was not sure what goal I had in mind except run faster than 6:00 pace. The first mile was 5:55. It felt good, almost like a jog, but I did not feel like going any faster. Nevertheless I gave myself a kick in the pants and ran the next mile in 5:47. My time at the turnaround was 14:38. At this point I decided I wanted to break 29:00. At 4 miles my split was 23:13. I was not looking forward to running the last mile in under 5:47 as it is not a pleasant mile. Nevertheless I found an extra gear and ran it in 5:35, which gave me 28:48 for 5 miles. I was happy about that extra gear. It felt so good to kick into it. I like the way it felt - I was going faster, it felt hard but it did not feel miserable. It is one thing to be able to just go fast. But it is something else when you can go fast and enjoy it. Especially after having run 18 miles already.
Total distance was 20 miles.
P.M. 2 miles.