Easy 10.04 with Jeff in the morning. Followed the easy run protocol - warm up, then fastest possible pace with HR 130 or under, then threshold pace at the end. Took a while to warm up. Hit the first quarter in 2:26, and it felt fast. At around 0.4 mark my HR was still hovering between 95 and 98. Then I gradually woke up. After two miles we finally started cracking 7:00 pace. Hit the turnaround (5.02) in 37:16. On the way back settled into a steady 6:40 pace. It was tempting to go faster, but I was very strict on the 130 HR rule and backed off whenever I saw it going overboard. With about 0.64 to go Jeff asked me if it was time to speed up. I was originally planning on doing it at 0.5, but I was getting bored with the pace a bit, and tired of the HR restriction, so we decided to pick it up a bit earlier. Timed a 200 up 0.5% grade on the trail - 42, and also the last quarter (flat) - 1:21. Total time 1:10:13.
Interestingly enough, in 3:40 of running at that effort my HR gained only 20 bpm from 130 to 150. But I still felt like I was working. I think most of the work went into overcoming the inertia. Also, it started to get a bit warmer. When it gets warm, I first start feeling lazy with the HR dropping a bit for a while, and then after a while dehydration sets it which brings back and HR over the limit.
Ran with the kids in the evening. We ran/rode in the stroller/rode a bike taking turns to the swing on a tree and back. Added some more to make the total 5 miles for the run afterwards.
Starting a taper for Deseret News Marathon/Draper Days 5 K. The long run tomorrow will be shorter - 13 miles, and easier - no serious speed scheduled in the middle.