A.M. Long run - 18 miles. Did the 5 mile tempo on the Fast Running Blog course in 28:25, splits 5:39 - 5:40 - 5:41 - 5:46 - 5:39. HR was steady at 162-163 at 5:40 pace, dropped to 159 in the fourth mile, and peaked at 167 in the last mile. Last quarter was 82. Positives: improved the time by 19 seconds since last week, HR at 162 and peaking at 167 shows improved neural drive - the quarters are doing their job, and ability to pick it up in the last mile. Negatives: aerobic fitness still lacking - 5:40 pace HR should be no higher than 158, and HR of 167 should produce 5:10 pace, not 5:30, loss of pace/drop in HR in the fourth mile.
Ran with the kids as part of the long run. 3 with Benjamin, did 2x400 72.9 rolling, 70.1 down - Benjamin stayed with me on that one and got a new PR. Jenny and Julia ran 2, Jacob 0.5, and Joseph 1.