Early morning run with Ted at 5:00 am. Of all people, Ted is really good about getting his run in when it appears nearly impossible.
Warmed up 2 miles. Had a hard time getting going. Then ran a tempo on the Slate Canyon Loop (2.11) one time around. To make things interesting gave Ted a 30 second head start.
Those seconds seemed like eternity as I watched him take off at a very good pace. First mile in 5:45. Closed only 8 seconds. Then closed some more on the big hill. Then once we started going down, I finally got into a good rhythm and passed him at around 1.7. Last quarter was 1:23. On the down I was probably going around 4:45-4:50. Total time for the loop 11:50. Ted got 12:37 - a perfect 6:00 pace, which indicates he can run about 37 minutes in a 10 K right now - I have calculated that whatever pace you can hold on that loop, you will be able to do in a flat 10 K.
Jogged another two miles, and then did 100 m accelerations. 4 with ankle weights - 19.1 - 18.8 - 18.3 - 17.9. Then 4 more regular - 15.9 - 16.1 - 16.0 - 15.5.
Went to see Dr. Jex in the evening. He always runs a massage tool on my back and legs, which will discover hidden tightness and soreness issues. Although I ran a marathon on Saturday, to my surprise there was no tightness or soreness discovered, and I did not bust out into hysteric laughter when he did my hamstrings, which I have been doing in the earlier visits without fail.
Ran with the kids in the evening. Total of 13 miles for the day.