A.M. Ran with Jeff and Mary Ann. Josse and Carolyn came as well, but they ran without us because Jeff slept in and was late. Mary Ann and I waited for Jeff.
Did a new variation of our workout. Wanted to see how Jeff handles 4:40 pace off tempoing at 5:20 for a bit over a mile. Also, wanted to experience some pain trying to hold 4:40 pace myself in those circumstances.
So we paced Mary Ann at 5:20 pace to failure. She started falling back after 0.75. I yelled at her, this slowed us down to an 83 quarter, so we were 5:23 at the mile, she was a second or so behind. Then Jeff and I sped up to 5:20 pace, while Mary Ann finished 1.25 in 6:47. Our split at 1.25 was 6:43. Then was the moment of ultimate pain for me. I felt I reached the limit of my leg strength. I stayed with Jeff for about 300 meters, and stopped at 1.5 with the quarter split of 71, and total time of 7:54. Jeff had a hard time with 4:40 pace himself, and slowed down to 75s finishing 2 miles in 10:23. That is interesting. I am thinking neuromuscular failure. Aerobic would have produced 70, 73, 77, not 70, 75, 75. A high end failure, not many people would think of slowing down to 5:00 at altitude in winter clothes as a failure, but for our goals it is a failure nevertheless.
Then we ran into some horses on the trail. They had escaped from the farm. Police was trying to round them up. On the way back the police was gone, so I assume everything went well.
Total distance was 11.35 miles.
P.M. 2 with Jenny in 18:47, Julia ran the first 1.5 with us in 14:12. 2 with Benjamin in 17:15.