A.M. 20 with Jeff to Bridal Veil Falls and back in 2:19:15. Did a workout in the middle. About 7 miles into the run one mile uphill in 5:33. The target was 5:45, and we were right on pace half way through, but then Jeff saw a biker up ahead so we sped up to 5:20 for the next half mile. Then about 10.5 into the run we ran 3 downhill from Nunns Park to the mouth of the canyon in 15:57 (5:20, 5:19, 5:18). Jeff monitored splits every 100 meters so we were very even. That felt great, breathing felt almost conversational, but the nervous system was obviously in non-conversational state, which is why I cannot run a 2:20 marathon.
Then the last 3.02 in 17:12 (5:41.7 pace) on a rolling terrain with turns and bridges. First mile was good - 5:36, second was harder - 5:39, and then the heat and the distance got to me and 5:52 was all I could give. Jeff maintain the pace, and even sped up a bit finishing the interval in 16:56. Nevertheless I still was happy that I crashed to only 5:52 and not worse.
Ran 0.5 with Kaytlin in 5:31.
Jenny and Julia ran 2.
P.M. 0.5 with Jacob in 5:23. Joseph ran 0.5 with Benjamin in 4:57. 2 with Benjamin in 16:39.