A.M. Ran with Jeff. We did a 2 mile warm-up, ran our standard 15 mile tempo, and then 3.1 for a cool down. Total of 20.1 miles.
Tempo - total time 1:26:52.0. New course record by 18 seconds.
Splits by mile: 5:51 - 5:50 - 5:52 - 5:49 - 5:54 - 5:46 - 5:49 - 5:47 - 5:52 - 5:48 - 5:46 - 5:45 - 5:43 - 5:45 - 5:35.
By 2.5 segment: 14:39 - 14:37 - 14:30 - 14:32 - 14:24 - 14:10
By 5 mile segment: 29:16 - 29:02 - 28:34
By half: 43:46 - 43:06
Analysis: The plan was to go 5:50 pace without major speeding even if I felt good for the first 10 miles, and then do the best I can after that. Jeff was under the constraint of not being allowed to drop me. The reason was to make sure Jeff would not run himself into the ground. He still has a discrepancy between fuel storage/muscle resilience and a neural drive favoring the neural drive, or in more plain terms he can run hard for 15 miles but he pays for it for a week afterward.
6:00 pace felt hard from the gun, but then I got warmed up. We did quite a bit of surging into the 86 quarter zone, then overcorrecting to an 89 or sometimes even 90, then repeating the cycle. Which I think was not necessarily bad since it happens a lot in tactical races and it is good to be ready for it.
Part of the reason we surged so much I think was that 5:50 pace felt not much harder than 5:40, but 6:00 felt much more relaxing. So once we'd realize we earned some relaxation points instead of taking a short nap (an 88 quarter), we would go to a spa (90 quarter), and then it was time to pay the bills.
The good news is that as the run progressed the pace did not feel harder. I did not have to draft behind Jeff through most of the run except a couple of surges and the last 0.5 which we did in 2:44 (83,81).
Had to do a VPB stop at mile 7.
Compared to the previous course PR which I set drafting behind Nick for 12.5 miles, we trailed that schedule the entire time and did not pass virtual me until the last mile. However, it was Abraham sacrificing the ram caught in the thicket - virtual me ran 15:12 for the last 2.5 so even though we were still behind at 14, we ended up 18 seconds ahead at the finish.
P.M. 2 with Benjamin in 15:56, Jenny ran the first 1.5 in 12:34. Benjamin was excited about playing with Jared, so he ran 6:44 pace in the last 0.5 to get the run finished quicker. 1 with Julia in 9:47.