A.M. Ran 12 miles total, 6 miles with Tyler. Decided to test the neural drive and run a control mile. Ran the last mile of the standard 5 mile tempo course in 5:19.8. That one is a slow mile - direction difference is 7 seconds and I ran it in the slow direction. Felt decent. The breathing was energetic, but not bothersome. Legs felt some initiative. So I decided to do a 3 mile tempo towards the end of my run once I dropped off Tyler.
Ran 3 mile tempo from 7.62 to 10.62 into the run. Out and back course - to 1.5 of the 5 mile tempo, and then back. So about 8 second terrain difference between first and second half, second half slower. Splits: 81, 81, 81, 81 (5:24), 82, 83 (pre-180 turn, 8:09 first half), 84, 82 (5:31), 82, 83, 82, 79 (5:26). Total time 16:21.9.
HR: after the first mile hovered around 157. Then climbed up to 160. On the last quarter hit 168.
Subjective: felt very controlled up until 1.5. The turnaround knocked me out of rhythm, but I recovered OK. Felt energetic, but could run a faster pace. Fast pace made the legs feel sour (cannot kick, but can hold the pace for a while) vs led (like at the end of an all out 800 meters).
Thoughts: I think the problem today was the muscles were not relaxing in time. Which made it hard to run 80 second quarters or faster. The power aspect of the neural drive was OK, I think. I could push HR to 168. However, that HR should have produced a 76 second quarter, not a 79, based on being able to hit 82s at HR below 163. Around 80 second pace I was hitting the limit of how fast the muscle could relax, which is why it was so hard.
T4 Racer - 555.53 miles
P.M. 1 with Julia in 10:22, 2 with Benjamin in 16:50, first 1.5 had Jenny with us (13:07), then 1.05 alone in 7:08.
Five Fingers - 1337.07 miles