6:00 am - A total of 18 miles with Sasha (as well as Benjamin, Jenny, Julia, George, and Jacob).
Following a 3 mile + warmup Sasha, Benjamin and I proceeded to do a 10k time trial starting just above Bridal Veil and ending at Sashas house. Miles splits were as follows - 5:33, 5:37, 5:34, 5:33, 5:47, 6:06 and 1:13 for the remaining 0.2. I went through the first 5k in 17:17 and the second in 18:06. I maintained direct contact through the 5k and relatively close visual contact through mile 5.5. Although aided (320 ft net drop) I have yet broken 37 minutes in a 10k let alone 36 minutes. Needless to say am very pleased with my performance.
While waiting for kids to get ready for there runs I had a glass of water, dextrose and EmergenC. We ran another 7+ miles with the rest of the kids and finished of the session with a Sasha fast mile under 6 minutes.
The fast mile went much better than I had expected and I was the one pushing the pace. The quarters were as follows - 82, 83, 82 and 79 totaling a 5:26 mile and I could have continued on a bit more. This is the first time that I have been able to put in this fast of a push (by a long way) this late into a run. Certainly my fitness has improved, but I also believe I found my new running fuel - dextrose and EmergenC (it will be on tap for SOJO).
The weather was cold (high 20's/low 30's) with just a little bit of wind heading up the canyon, but I dressed appropiately and found it comfortable enough.
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