10 at trail with 2 pickup

Did 10 at trail this am w Merritt and Darin. We did up to Monkton and back at like 740 pace or so last mile back down to Sparks was 720. This pace was super easy on breathing my legs were a little tired. Its not easy for Merritt but she certainly made it. Be careful for both of them for a couple days they havent done run this far in quite a while and only a few times ever obv. So we got water at the cars and then went down from the trail Merritt did 3 on her own she went back up for a mile and then down a half mile. We sped up a bit when she went the other way and then Darin got a bit tired and I rolled from the 3 1/4 to the 2 1/4 which was the turnaround. It was like 6:05 for that mile and apparently 5:54 on the way back up which was a bit surprising obv but I was going fast. Then eased off for the last half mile it was prob still like sub 7 pace though heh(speed acclimatization isnt just for cars luckily) Anyway a good sign to drop down like that I suppose I'll slowly drop down on long runs. I saw some youtube video from some nerd who claimed to coach bob kennedy and he said they do the long runs fast(although the "tempo" pace he prescribed was impossible- "if you race a 5k at 6 min pace your tempo should be 6,7 or 8 miles at 6:30 pace"- lol). But just do some progression type runs whenever you feel good on the long runs esp as the fall starts. So 72:00 for the 10 btw with first halfish in 38 and then 34(math again!).

Also amusingly and hopefully I wont bomb the next wo that calls for 6 min pace with breaks lol. Trail Effect nooo haha. But I prob wont unless my hydration and sleep are bad. And on that note off to bed!