A.M. Total of 14.6. Ran 10.6 with Dave Taylor. We repeated our workout from last week except this time the goal was to hold an even 5:20 pace for the whole thing, and I was setting the pace. Matthew is teething, so he did not go to sleep right a way, and woke up in the middle of the night more than usual - I recall getting him twice. So during the warm-up I felt a little sluggish and reluctant to run anything faster than 8:00, and was concerned about my ability to even just run 5:20 even being paced, much less pace it myself, but it turned out OK. Dave came wearing a shirt from a fundraiser 5 K for a bathroom in a Kenyan village. In honor of his shirt I went to the bathroom twice before the run, and three times during our 5.3 mile warm-up. This is not an upset stomach for me - upset stomach will make me stop every mile. This was just slightly higher than normal. Paul would have called this a five star performance. We opened with 81 quarter which was actually OK because that quarter is a little slower due to a nasty rhythm-breaking uphill bump half way through it. But I hit the gas to make up, and overdid it a little with 77 on a nice downhill quarter. Then I eased off a little and we did 79, and 79 high, which gave us 5:16 high for the first mile. I proceeded with caution and we did 80 high, 81, 80, and 81, which brought us to 2 miles in 10:39 (5:23 for the mile). Dave was quite edgy in the first mile, but towards the end of the second seemed to struggle some. At the start of the third mile he got right on my shoulder and I figured he was ready for a good push, so I hit 78 in the next quarter. But then I sensed that he was struggling and eased off to 81. He struggled more - I did my best to keep the pace fast enough to hold off the 5:20 guy, but slow enough to keep Dave in contact. It was difficult because it was close enough to my limit that I did not have the granularity of pacing, yet I could not just go for misery and give it a good push because it would have been too fast. However, having a mark every 330 feet really helped. Next quarter was 82. In the last quarter Dave gave a push, and managed an 80, which was exactly what we needed to hit our goal. The total time was 16:00.4 with the last mile in 5:21. I suppose now that I am a master I should record this as my master's record for this course. During the cool down Dave started pushing the pace immediately. Then I realized that he has a problem controlling his adrenal glands - he has a hard time turning them off when they should be turned off, and revving them up when they should be revved up. So I think the next workout he should do is the same 3 mile tempo run, except with the splits of 5:30, 5:23, and 5:15. When I got home I ran 1 mile with William. Benjamin ran with Joseph and Jacob and then 4 more miles alone, total of 8. Joseph did 3, while Jacob did 1. I ran 3 more with Julia, and the stroller which had Matthew and Elsie - Sarah's training partner's daughter. Total kid weight in the stroller was 46 lb.
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