A.M. Tempo run with Jeff. Warmed up 1.37, then started. The plan was normal tempo for the first 6.5 then Jeff runs the last mile as fast as he can while I try to hang on as long as I can, then once I cannot keep contact, tempo in to the finish.
Our first quarter was sluggish, 93, after that we got into a good rhythm. We ran 1.25 out then back, then the Fast Running Blog 5 Miler course. First 2.5 in 14:52, 29:23 at 5 miles. First 5 miles my HR was very low - did not crack 145. Normally I would expect it to be visiting the 150 range at that point. Then the pace got a little quicker, and I also started getting nervous about the last mile. That seemed to help. HR climbed first to 148 and then crossed over 150, and the pace felt easier and easier even though it was gradually getting faster. Our next mile was 5:46, and then we did a half in 2:51, 5:42 pace with the last 100 in 20 (5:20 pace).
And then Jeff hit the gas. Fortunately not too hard. He was nice enough to do the first 200 in 37. This bought me some distance. Next 200 not so nice, 36, so 73 at the quarter. Not bad for the uphill, and I am still alive. At 500 it started to hurt. I made it to 600 hanging on to dear life, and 680 meters into the pickup I lost contact. Made it to 700 (or 7/16th, more accurately) in 2:09, and then eased off. Legs felt like I had just been carrying a car on my shoulders. Ran the next 100 in 23, so 2:32 at the half. Not bad. Next quarter felt a little better, ran 88, then another 200 in 44, and was able to pick it up to 41 in the last 200. So 5:25 for the last mile, 43:25.0 for 7.5. 2:29 for the 0.5 from 100 before mile to go, not bad, sub-5:00 average for 0.5 mile. Happy to run 5:25 with this kind of pacing at the end of a tempo. HR maxed out at 166.
Jeff closed with a 4:59 mile to finish the tempo in 42:59. We ran a cool down, and then I ran another 2 miles with Benjamin in 17:23.
HR maxing out at 166 instead of 172 combined with the "I have a car on my shoulders" feeling combined with a relative ease of breathing tell me the limiting factor is leg power. One more argument for one leg hops.
P.M. 1.5 with Jenny and Julia in 13:38. 0.5 with Joseph in 5:58.