A.M. Ran with Tyler and Jeff. Tyler ran our warm-up, 2.5 out, then 1.125 back to the start of the tempo. Then he went on back to the house, and we ran the Gerry Lindgren style tempo. The plan was to start out at 5:00 and hold it until I could not. Then run the best pace I was capable of to the end.
Rather unconventional, but it makes sense to me. You will not learn to be comfortable at 5:00 pace by running tempos at 5:20-5:30. At least I won't - I've tried for years. There is a hard barrier around 5:20 where I lack something that cannot be overcome with pure aerobic training. Nor will you learn by running mile repeats at 5:00 pace. Those essentially are mini-mile races. All I've gotten out of those is that I learn to be comfortable running 5:00 pace for exactly one mile. Then in a race as short as a 5 K (flat), I get to the mile in 5:00 feeling good, I might be able to go another quarter at that pace, and then I am done.
So I wanted to try something new. Ask the body - why can't you run 5:00 pace forever, and make it ponder the issue for 5 miles of pain. This would also provide a chance for lots of measurements and observations.
We had one false start - 100 meters into the run I realized that my watch had not started. So we called it a stride, and went back to start for real.
Jeff was feeling sleepy and took me through the first quarter in 78 according to his watch. I did not look. We sped up on the second to 74 according to Jeff, but my watch said 2:31. Next quarter was 76, and then my legs started to give out. I made an honest effort to keep the pace, but was falling behind. Maybe subconscious fear of really leaving it all there in the first mile vs kind of when I had 4 more to go. I could only do 81, which gave us a 5:08 mile on my watch. What is interesting is that HR only got up to 164 at the point of failure.
The subsequent quarters were 86,86,87,85 for a 5:44 mile. HR dropped to 159-160. Better than I expected. I had concerns that I'd be running slower than 6:00 for a while to recover.
Things began to improve in the third mile to my surprise. HR went up to 163, and I started hitting 84 quarters consistently. We hit 2.5 in 13:42 (2:50 for 0.5), and then 16:30 at the 3 mile mark (5:38). I made a mental note that I'd be a second or two faster than my 5 K race time on Saturday at the 5 K mark.
I managed another mile in 5:38. HR started to hit 165-166. With Jeff challenging me to give him five I managed 5:35 in the last mile, HR climbing to 170. Total time was 27:43.4, 5:32.68 average.
We ran a cool down after that to make the total 12.17.
Some analysis - the whole run felt like I was running uphill. I was concerned after being unable to run 5:00 pace as early as 0.75 into the run that things were really going to go downhill, but was pleasantly surprised when they did not. The result provided some evidence in support of the heat sensitivity theory to explain a set of recent sub-par 5 K performances. I was pleased to see HR getting as high as it did in the second half of the run and staying there. It was high for the pace, though, but this is to be expected. Running anaerobically early on produced some oxygen debt (although not much, from VO2 Max data my max RER is only 1.06 vs more normal 1.10-1.15), and so it would be reasonable to expect that the heart would be pumping harder to clean it up the rest of the run. But it is good to actually see that my heart can work into those ranges for a sustained period rather than just theorize that it can because it used to be able to when I was less fit. I wonder if the Gerry Lindgren tempo might be about the only way I can give my heart a workout until the neural drive/strength issues are fixed.
In spite of the Gerry Lindgren maneuver, and the fact that the second half is naturally about 7-10 seconds slower than the first due to the terrain, the splits were 13:42/14:01.
This run also has resolved my concerned that I might have gone into a slump similar to the one after DesNews 2006. Back then I struggled to run 28:26 on the same course starting normally with plans to negative split, and those issues continued for over a month.
P.M. 1.05 with Julia in 9:50, 2.1 with Benjamin in 16:52, Jenny joined for the first 1.6 in 13:10, and one more with no running kids. Pushed Julia and Jacob for all of the run except the initial part with Julia running.
T4 Racer - 370.23 miles
Five Fingers - 884.30 miles.