A.M. Long run with Mike and Daniel. To Bridal Veil and back. Total of 20.4 in 2:10:48. Mike met me at my house. Daniel met us on the trail. Started at a slow pace, then quickly progressed to about 7:10. Then Daniel pushed it a bit and we started doing 6:40s, which was decent for headwind and uphill in the canyon. Then we got to the turnaround point, which is about 0.2 from the actual waterfall, but Daniel is from South Carolina, so he wanted to see the waterfall. We ran extra 0.2, then turned around, ran another 0.2, and then turned on the sirens and the flashing lights. The plan was 5:50 for 10 miles for me, and to fatigue for Mike and Daniel. Not the ultimate fatigue, because they still had to get home after that, just as soon as they felt the threat of not being able to make it home at 8:00 pace.
Mike made it a little past the mile, Daniel fell back around 2 miles into the tempo. The pace was actually a bit quicker, around 5:45. There is a big difference between doing that pace fresh, and doing it after a 10 mile "warm-up".
I felt good, the form started feeling very smooth around 16 miles into the run. I wonder if my recent SI joint stretches have been helping. The pace got up to 5:40, but not for long, I slowed down back to around 5:45 on good stretches, and as slow as 6:00 on the turns/bridges. But I was able to shift gears in the last mile and run in 5:39. Total time for the last 10 was 57:28, 5:45 average.
Jenny and Julia ran 2.
P.M. 2 with Benjamin in 15:43. He made me work in the last quarter - we ran it in 86. I really did not feel like it in street clothes and warm weather, and having run 20 earlier with the last 10 hard, but I was not going to get dropped. 0.5 with Benjamin and Joseph in 4:24. Benjamin took Jacob for 0.5 in 5:08 earlier.