A.M. Slept in, so ended up running alone. That was a blessing, perhaps, because as soon as I got back from a hard 20 mile run I found a text message telling me a client had an emergency that I was going to handle, which meant no nap.
Did the mile fast/ mile slow workout. The slow miles were between 7:20 and 8:00, the fast varied with the terrain and fatigue effort, but most of them were about half marathon race pace effort. The splits were 5:56 (slight up, bridges) - 5:38 (rolling) - 5:44 (slight up, headwind) - 5:50 (more up, headwind) - 6:07 ( even more up. more headwind) - 5:19 (down, tailwind) - 5:18 (less down, less tailwind, probably pushed too hard on this one) - 5:30 (slight down, took it easy, relatively) - 5:43 ( bridges, turns, but down) - 5:44 (bridges, turns, no energy)
Jenny and Julia ran 2 including 0.7 with Jacob.
P.M. Joseph's first bike ride on the trail. He learned to ride his bike two weeks ago, and has been riding in the church parking lot. I decided to take him on the trail for a difference. Benjamin and I ran. We ended up with 2.5 in 21:50. Joseph rode the first 1.63, then ran 0.87 in 7:54 (9:05 pace).