Tempo run with Ted. Legs still a bit sore from the race. Could tell kneeling down for the prayer in the morning, but could not tell walking down the stairs.. On the first 2.5 my plan was to run with Ted until it was about time to catch some guy. I was not sure what guy it was going to be. I wanted to beat my 4 K split in the 5 K race (13:54), but would have been happy just breaking 14:00.
The conditions were good. 30F, dry roads. Ted set a good pace and we hit 0.75 in 4:11. Then he faded a bit, and I decided it was time to catch the guy. From that point, I did every quarter in 1:22 with the exception of the one between 1.25 and 1.5, which was 1:21. Finished in 13:44, caught the 5:30 guy. HR eventually worked its way up to 160.
During the recovery jog I wanted to run slow, and we did. On the way back I wanted to relax at my marathon race pace, and I sure did. First quarter in 1:29, HR still at 135. Then I took out a whip and hit myself to go faster. Next three quarters in 1:28, 5:53 for the mile, HR not even at 150. More whip. Next mile in 5:46, HR at 152, 154 on the uphill section. More whip. Now the pace is 5:40, and the HR is 157-158. Now we are talking marathon pace business. Finished in 14:29.
The whip was needed for two reasons - one, you need it at 4:45 AM, Ted served as one on the first tempo, but not on the second. And the legs were tired from the race at the very start. They were fresh enough on the first repetition, but tired on the second. They were working way too hard for the HR of only 150.
Ran with the kids in the afternoon. Benjamin is fully recovered from the cold. Jennifer ran for the first time since being hit by the fever on Saturday.