A.M. Ran with Daniel, Mary Ann, Michelle, and Tyler S. Non-English language fluency of the group: Icelandic, French, Spanish, and Russian.
The workout was 3x5 K on the Provo New Year Run course that I measured yesterday. Lots of recovery in between due to the need for VPBs and the closest opportunity about 600 meters away from the workout headquarters (start/finish of the repeat). Only Michelle managed to do the workout in its entirety.
First one was 18:58. Mary Ann stayed with us through the first mile, Tyler made it to 2 miles, but finished OK in 19:08. Perfect even split by half.
Second was 18:47. Negative split by one second.
Third - 18:43 with a negative split of one second. We hit the first mile in 6:00. Then Michelle was struggling so I eased off the pressure. With a mile to go I challenged her to break 6:00 in the last mile. She did a steady 91 second quarter pace for the next three quarters. Then I accelerated, opened a gap, and challenged her to give me five. She did it quicker than I thought, and I realized I had to accelerate quickly to make sure she kept the momentum after she had caught up. We hit 3 miles in 18:09, I figured Michelle would have a kick, so I accelerated pretty hard and got ready to play the give me five, but Michelle stayed right on my tail the entire time. Our last quarter was 84, and our last 0.107 was 34 seconds, 5:18 pace. What's odd is when I tried to go 6:00 (90 quarter) with about 1 K to go I was opening a gap so I had to ease off to 91, but Michelle was able to shift gears and run as fast as sub-5:20 when it came time to kick. Which makes me think she should be able to do this workout at 5:45 pace after some aerobic, neurological, and psychological conditioning.
I figure given the conditions and how I felt the workout was marathon pace effort for me. At least even in shorts and warm weather I am happy when I can break 19:00 in the last 5 K of a marathon.
P.M. 2 with Benjamin in 17:46, Jenny ran 1.5 in 13:27. Julia did not run - not feeling well. Getting better, but we decided to give her a day off just to be sure.