A.M. 5 with Daniel, Mary Ann, and little James (Ted's son), then on the second loop we picked up Angela Wagner about 0.3 into it, and James turned around at 5.5. So I finished the 10 with Mary Ann and Angela. Total time for 10 was 1:23:11. Did quick bursts of speed (30 meters or so) throughout the run on dry stretches.
Decided to try an experiment. Some background. From my training and performances I am suspecting that my limiting factor is the failure of the brain to recruit an adequate percentage of the muscle fibers. Some evidence for that - strong evidence: improvements in 400 and 200 workouts coincide with improvements in the 10+ mile tempo runs, frequent failure to increase speed above pace at the end of a tempo run for as little as 50 meters, esoteric workouts required to get muscle soreness in any degree, no soreness or fatigue after a perceived all-out race effort. Weaker evidence - poor performance in sprints - best 100 meters 13.9. A frequent argument I hear about my poor performance in sprints is that it is because of the lack of the slow twitch fibers. That is correct, and it does explain the failure to run 11.0 in 100 meters. But it does not explain the failure to break 13.0. Numerous examples of world class and even collegiate distance runners suggest that when the fibers recruit properly, a slow-twitch dominant male should be able to run 100 meters under 13.0.
As a side note, I wish we had more published science dedicated to the matter above. We tell a guy - you are slow in a sprint because you are slow-twitch, that's OK, you can be good in the marathon, because that's where you need slow-twitch. So he starts running mega-mileage hoping to be good in a marathon. And he is OK, he runs 2:40, 2:30, maybe even 2:20. But he is still not that good. He cannot even break the womens world record. Why? Because we forgot to tell him that slow-twitch fibers are no good in any race unless you can recruit them. And in all honesty we do not have a clue how to improve recruitment by more than a small margin. But not many people care to find out because few people appreciate the significance of muscle fiber recruitment in a long race.
So in this search of better fiber recruitment the goal is to find something I can do daily to advance the cause. What the science does know is that exercises that recruit the maximum percentage of fibers can help improve the ability of the brain to recruit the fibers. I have tried some of that before. The challenge is what I've tried before cannot be done daily. I know that doing 4x100 all out two days in a row gives me neural fatigue. So here is a thought. Perhaps 15 seconds at maximum effort is too much for my weak brain. What about 3-5 seconds instead? Random sprints of 20-30 meters focusing on maximum acceleration during daily runs. Good time to do it because now it is about the only kind of speed you can do on the trail. We'll see what happens.
P.M. 2 with Benjamin in 17:49, Jenny ran 1.5 with us in 13:22. Julia was sick, did not run.