Cross & Six Hours

Saturday I did a cyclocross clinic at Coyote point in San Mateo. We did some drills, practiced run ups, barriers, mounts and dismounts and then, towards the end, raced a mini simulation course. Twas good to get back on the cross bike again!
Sunday we drove up to Lake Sonoma where Morgan did a 6 hour team mtb race. The kids and I went along to cheer him on. The race was small, grassroots, groovy and low key - part of the Billy Cross series. Probably 20 people total. Most were solo racers, racing for the full 6 hours. There were 2 teams of 4 guys, 1 woman solo and the rest guy solos.
There's only so much you can do with smallish kids at a 6 hour bike race. It was very hot and way out in the middle of no where - and they were the only kids. We rode our bikes, ate, hiked, took pictures, ran, played with dogs, read books, ate, drank juice, took naps, ate, cheered racers on, climbed rocks, played with legos, ate, poured water on each other, played with dolls, colored, ate and on and on and on and on and on.
Laps were short - about 5 miles long, but very technical. Morgan had the fastest lap each time out of the 4 teammates and his splits were about 30 minutes each lap. He was good and consistent.
Today, I finally added in some interval work to my running. I shortened the run down to 30 minutes and whipped in 30 second intervals - 3x3 sets of 30 seconds. Not much, but a start. I think my big improvement this year will be with form rather then fitness.