A.M. Did an experimental workout. Mike joined me for a part. Wanted to better understand the cause of the slowdown I have been experiencing at faster paces lately. The suspicion was that it had to do with the suppression of the stretch reflex, thus resulting in longer ground contact times, and disproportionately increasing effort required to run at faster speeds. The question was, whatever it is, can I snap out of it with a few jumps that would hopefully reboot the stretch reflex in the quads. So I decided to do this - run 5:20 pace until a relaxed effort was not good enough to maintain the pace. Then stop, jog a bit, do a few jumps, and keep going. I ended up doing 4 miles in 21:38 with a stop after a mile, then in 0.75, 0.5, 0.25 (it was a good spot to stop due to a 180), and then every 0.5 miles. My conclusion was that while I might have been losing the bounce in my legs , the jumps did not do much to fix it. Half a mile later, just about how long it would take to push HR above 160, I felt that the legs had lost their snap again. I suppose the only way to fix this problem is to attack it directly - get HR above 160, then try to maintain 5:20 for some time, rest, and repeat. So something like 1000 meter repeats with short rest.
Ran with the kids: Benjamin - 3, Jenny and Julia 2, Joseph 1, and Jacob 0.5.