Ran with Scott Hillman this morning. I figured it was about time to show the 5:30 guy who's the boss over my standard 5 mile tempo. Scott paced me through the first and the last 1.5 of it. It was very helpful.
Splits by 0.5 - 2:43 - 2:38 (5:21) - 2:38 (7:59, alone after that) - 2:44 (5:22, 10:43) - 2:44 (13:27 at the turnaround) - 2:45 (5:29, 16:12) - 2:45 - now Scott joins me again - 2:41 (5:26,21:38) - 2:42 (uphill) - 2:35 (5:17, 26:55.7 for the whole tempo, last quarter in 76).
This is not only my PR for the course by 40 seconds, but it is my loop course 5 mile PR period, including splits from 10 Ks and adjusted 8 Ks. If you add up my first 2.5 K and my last 2.5 K this comes out to about 16:31 5 K, which is the fastest loop course 5 K I've run this year. Right before Ogden and after a back off week, I ran the out and back 3 mile tempo in 16:11. Today the sum of those 1.5 segments was 15:57.
HR hovered around 159 for a while, then made its way into 163 area around 3.2, then climbed to 168 on the last mile and peaked at 171 on the kick. The best results from high mileage I've seen so far in my running.
Ran a longer cool down - 11.18 for the run.
Ran with the kids in the evening plus some more. Total of 6.25 in the evening.