A.M. Ran with Jenny and Julia - 2 miles, also with Jacob 0.5. Then did the rest of my long run. Benjamin and Joseph did not run because they were running in the Utah State Cross-Country Championship later. I did the flat 10 mile tempo on the 5 miler course. At the start of the run I weighed 141.8. This was caused to some extent by some stomach problems I experienced in the last few days. I was not feeling bad, but for some reason I kept having liquid stool, which means, likely, that the nutrients were not going in. At least two weeks ago that weight meant near depletion, I had it at the end of the 20 mile run.
So I did another 2 miles of warm-up and then started the tempo. The pace did not feel easy, but I could hold it. The splits by 2.5 were 14:26 - 14:33 - 14:28 - 14:31. All miles fell in the range of 5:46 to 5:50. Total time was 57:58. I think I lost some time on the leaves. There were a lot of leaves on the ground. Last mile was 5:48. So I did not have a whole lot of juice left, but I had enough to maintain the pace at least.
After the tempo I felt sluggish, but I still had 5.5 miles left to go. At first I did not feel like going faster than 9:00. I eventually coaxed myself into 7:20 pace after a couple of miles. In the last 0.5 I decided to measure how much fuel I had left. It turned out that I did not have a whole lot. I struggled through two 93 second quarters. They did have a lot of turns, but still I usually can crack 6:00 pace even after all the adventures. I weighed myself after the run and measured 138.6 lb. Still, 6:12 pace means I had some glycogen in the muscles. When it is completely gone, the pace becomes more like 6:30. Either that, or I learned to run 6:12 off blood sugar and fat, which would be very nice because that would mean that I would never crash beyond that in a marathon as long as my stomach can still process the sports drinks.
P.M. Went to the State Cross Country Meet. Benjamin ran 3 K in 11:35 finishing second after Aiden Troutner. He was in contact through the first half of the race, actually leading most of the time, but then Aiden made a move and Benjamin could not respond. Aiden won with 11:07. Afterwards we had a discussion on learning how to draft without feeling that you are not in control, and also how to avoid the temptation of thinking - I've made it far enough, the work is done. Benjamin had never been able to make this far with Aiden, so mentally he was not ready to race him even though I think fitness wise he could have at least made it to the kick.
Joseph ran in the Pre-Bantam 2 K and finished second in 10:21 after Ammon Blackburn whose time was 9:56.
Later in the evening ran 2 miles. Decided to test how well the fuel levels have recovered and ran the last mile in 6:00. I forgot after the turnaround to turn on the engine right away, so I ended up with the first quarter in 95. Then I did 89 ,88, and 88. Food did help.