A.M. Ran with Tyler, Derek, and Dustin Williams, Derek's friend and athletic trainer at BYU. Tyler and I did the standard 5 mile tempo. Derek and Dustin ran the warm-up with us.
My original plan was to do only the second half of the tempo, but Tyler persuaded me to do the whole 5.
Total time: 27:46.4
Splits: 5:30 - 5:30 - 5:37 - 5:34 - 5:35.
By half: 13:48 - 13:58
Subjective/Descriptive: 5:30 pace for the whole 5 was rather ambitious given that last week I barely managed 5:29 for 2.5, no nap on Sunday or Monday, leaves, and a wet road. Nevertheless we decided to go out at 5:30 and see what happens. We hit every half mile on the dot for the first 2 miles. The first mile felt a bit aggressive. Second mile felt good, just perfect. Third mile at first felt too good and then it started feeling hard, about 0.25 before 180 turn, and even harder afterwards. I tucked behind Tyler, and the fourth mile felt a bit better, but still not enough to take a turn upfront and lead pursuit of the 5:30 guy who was gradually slipping away. The first quarter of the last mile felt too good, and for a good reason - we slowed down to 85 on it. It was uphill, so it was more like an 84 effort, but still the quarter before that was 82. I took the lead after that, and Tyler started falling back. But I was not doing that much better - hit quarters in 83, 84, and 83, and that was all I could do. Tyler finished 2 seconds behind me in 27:48.
Overall happy with the tempo.
P.M. 1 with Julia in 10:20, 2 with Benjamin in 17:07, Jenny ran the first 1.5 in 13:08.