A.M. Ran with Jeff. 10.1 in 1:11:01. After a little over 5 miles of warm-up we did a fartlek. The target was 1:00 at 5:20 pace with 1 minute of jogging. Jeff overachieved again and hit the fast minutes at around 5:00. I almost did not complain and did stay with him.
Then, right as I prepared to relax and enjoy the 2 mile cool-down Jeff informed me that he was late for work and we would have to run 6:00 pace to make it, but he would take it easy on me, run a bit slower and make up for the lost time with a quicker shower/getting dressed. So we went about 6:40 at first, but the pace progressively kept getting quicker as gradually recovered from the fartlek and became more responsive to Jeff's subtle moves to increase the pace. We saw Sarah out on the trail, she was in a good mood, and ran for maybe 20 meters with us just to feel the pace. She thought it was closer to 8:00, and was surprised to hear that it was under 6:40.
Then Jeff poured some more gasoline into the fire and we ran the last 0.625 in 3:46 (6:02 pace).
Took Benjamin for a run shortly after. His assignment was 6:00 to 0.5 or to failure, and then if failure happened before 0.5 something fast at the end. We warmed up with a 9:17 mile, then he ran 600 in 2:16. Then we jogged a little less than half mile and ran the last 300 in 1:07 (6:00 pace).
It went a whole lot better than Friday's 1:35 quarter. So something works. The suspects are slowing down on easy runs, training at 6:00 pace, and hawthorn berry tea. I do not really care which one of them is the most dominant as long as I know that the combination of three works. We'll keep doing it.
P.M. 2 with Jenny in 17:48. Julia ran 1.5 in 13:41. 0.5 with Joseph in 4:41.