A.M. Did 6.5 with the kids - Benjamin 3, Jenny and Julia 2, Joseph 1, Jacob 0.5. Then another 8.9 with a a workout in the middle. 1.25 with the first mile in 5:23 and the closing quarter in 77 - 6:40. Max HR was 163. I will attribute that to cayenne pepper, but will not complain as I am happy to run 5:08 pace at with the HR being only 163. I am just not happy that 5:08 was as fast as I could go. I think the cayenne pepper, which is known for its ability to increase stroke volume, highlighted the problem of (relatively) weak muscles. Then I jogged a bit and ran a 2.5 tempo in 14:34. Last 0.5 was 2:46.