A.M. Ran with Jeff, Daniel, and Mary Ann. Again, speed micro-injection. Jeff repeated his 4:42 mile with the exact same splits as on Tuesday, but did not feel inclined to go to 1.25. I paced Mary Ann again through the 5:20 until failure or to 1.25. Mary Ann fell back a bit around 0.75, then closed the gap with a kick by around 0.9, then she wanted to kick to the end, but I told her to go to 1.25 instead. She went through the mile in 5:19, and fell back after that. I wasted the second she gained on yelling at her to close the gap, then got back to pace and finished 1.25 in 6:40, 5:20 pace on the dot. She coasted through the last quarter in 87 and finished in 6:46. That is significant progress, though, compared to the last three attempts. Eventual goal is for Jeff to hold even 4:40 pace for 2 miles, and for Mary Ann 5:20 pace for the same distance.
My thoughts on 5 K training. Once you can run 12 quarters with 90 second rest significantly faster than your dream target 5 K race pace, the traditional VO2 Max training (12x400, 6x800, 3x1600) is not very productive. The only exception would be 3x1600 with 1 minute rest at dream pace. The interval should be at least 2000. Otherwise, you learn to run the first mile of the 5 K at dream pace, but you fade in the second. You can cheat in the first mile by running anaerobically. You cannot cheat the same way in the second. Once you can run a mile at 5 K dream pace and live (400, 800, 1200, and 1600 get you there), the next step is to work on the second mile. So you need to learn to run 2000 at dream pace and live, then 2400, then 2800, then 2 miles. Once you can run 2 miles at dream pace in training and live, the race day magic can carry you to the end of the 5 K on race day at that pace.
It is very important to keep the pace even on those long survival intervals, not die in the last quarter, not buy yourself a cushion in the first, and not rely on the kick to catch up to pace in the last quarter after fading in the one before it. The reason is we need to maximize aerobic involvement and minimize anaerobic cheating, because we cannot use much anaerobic power after the first mile.
On the way back I ran a post-VPB 79 second quarter. Total time for 10.1 was 1:19:37.
P.M. 2 with Benjamin in 16:02. 2 with Jenny in 17:58. Julia ran the first mile in 9:27.