A.M. Ran with Jeff, Tyler, Michelle, and Julie Esplin. Jeff and I did the standard 10 mile tempo. Tyler and Julie ran easy. Michelle did some mile repeats with us during the tempo.
The tempo went better than I expected. 56:38.9 for the whole thing, which is actually a 3 second course/workout PR. Splits:
5:47 - 5:42 - 5:40 - 5:46 - 5:44 - 5:37 - 5:40 - 5:31 - 5:37 - 5:34
By 2.5: 14:20 - 14:19 - 14:04 - 13:55
By half: 28:39 - 27:59
Started out slow on purpose to not kill Michelle. Too slow - 91 the first quarter. I warned Jeff about overcorrection, so the next one was 87. After that Jeff just let it loose, but Michelle made it with us to 1.25 in 7:13.
After the first 2.5 I thought I'd be lucky to keep the pace. But then 4 miles into it things did not get any worse. During the second half of the tempo Jeff pressed harder, but I was not too miserable at first. I just tucked in behind him and tried to zone out. He had an non-gentleman-like moment by serving Michelle an 83 quarter after 5.5 when she tried to join us for a mile, followed by another in 85. Michelle was still hanging on, after that she fell back.
From 7 to 8 it was my turn to suffer. Jeff served me a 5:31 mile with a 180 turn in the middle. I asked him to back off, and was hanging on to dear life. Michelle saw us go by and decided it was hopeless to try to hang on. Perhaps not without a reason as we still hit a 5:37 for the next mile.
At the end, all I wanted to do was catch the 5:40 guy, but Jeff had higher ambitions. So he dropped me on the last quarter and finished 8 seconds faster in 76 vs mine in 84. I did not have much more than 84 left in me at that point.
Felt like I could push through fatigue better. The breathing was harder. Did not wear an HRM. I think my quarters have helped. I've seen this effect before - quarters at mile race pace or faster helping all distances up to the marathon.
Felt much better after the tempo that a week ago. Ran a long cool down. Total of 17 miles.
200 with Jacob in 1:53 afterwards.
P.M. 1 with Julia in 8:56. 2 with Benjamin and Jenny in 17:07.