A.M. 20 miles total. Started by taking William, Joseph, Julia, and Jacob for their runs. Joseph and Julia did 3, Jacob 2, William 1. Jenny ran 4 miles on her own. Then I took Benjamin for 10. We ran the last 5 miles at a tempo pace starting a little bit away from Nunn's Park and finishing at the house - so 3 miles of gentle downhill, another more or less flat mile, and last mile uphill . At the start I was at 8 miles for the run, and Benjamin was at 5. I told him I would be happy with anything under 6:00. He decided 5:40 was a good target. I sat on him the entire time. It felt good for the first 4 miles. Then I told him I wanted to make sure we would get under 28:20 for 5 miles, and he cranked it up. Our last nasty uphill mile was 5:38 and we finished in 28:11. Benjamin said the pace was easy for him, his legs were just moving, the last mile was harder but not at his limit, he could have gone further.
I dropped him off and continued the run. 3.5 miles later I found out that the earlier tempo had nearly run me out of glycogen. I did a 3 mile tempo from 16.5 to 19.5 and was struggling to stay sub-6:00 - ran it in 17:53.
After the run I weighed 141.8 lb - so it looks like there was some glycogen depletion.