A.M. Ran with Daniel, Matt, and Mary Ann. Jeff slept in, will run in the afternoon. We ran 7 together, then dropped off Daniel, ran another mile and then Matt needed to turn towards BYU. So I stayed on the trail, and Matt and Mary Ann ran towards BYU with the expectation to flirt. Total of 10 miles in 1:16:39. Interestingly enough, add another hour and you get Hobbie's marathon PR.
Did explosive sprints. I think they have done some magic in the last month. On December 31 I raced a 5 K in 17:03 on a course and under the conditions very similar to the one last Saturday. The only difference I would consider material is that I ran the first one alone and the one last Saturday drafting. But I do not think I could draft up 42 seconds. Maybe 20. The other 20 I think are a legitimate improvement in fitness.
The feeling in the 5 K on Saturday was also very different compared to the 5 K a month ago and the half-marathon two weeks ago. I felt some power in the legs, they were not caving. That is why I think I was able to negative split the race. I have never been able to negative split a 5 K before, the race is just so fast that my legs get too tired to run the last mile any faster than the average pace.
That gets me thinking. In 2005 I worked a lot on explosive power. Then I did an 800 meter time trial (in 2:14), and I was able to even split it. Makes me wonder if the explosive power for a distance runner correlates with the ability to finish strong, and I am not talking about the kick, but the entire second half of the race.
P.M. 1 with Julia in 9:44. Then ran with Benjamin and Jenny. We did a warm-up of 0.5 in 4:22, then ran fast. Jenny went the first quarter with us, Benjamin and I ran 0.5 hard then jogged and waited for Jenny. Then we jogged to the finish of Jenny's 1.5 - her time was 12:58. Benjamin and I finished his 2 miles, his total time was 15:57. Jenny's quarter was around 1:41, Benjamin's half mile was 3:11.