A.M. 20 mile run. 16 of it with Chad. Part of it with the kids. Jacob did 1, Joseph 2, Jenny and Julia 3. Benjamin was on the campout, and ran 7 later. I had an idea for Chad to improve his 5 K, and we tried a workout to get him started, and also to get an idea of his capabilities. The workout was 5x400 with 200 recovery down the Provo Canyon. The target was 75. We ended up doing 75.4, 73.9, 73.8, 73.8, 72.3. Then I finished out 16 with Chad and ran the last 4 as a tempo. My course is rather unpleasant - out and back, rollers, some wind in the canyon, so I was going to be happy with anything under 24:00 at the end of a 20 mile run on it. But I felt strong, and managed 23:27 with the splits of 5:52, 6:00, 5:43, 5:51.
P.M. 0.5 with William.