Aggressive marathon pace tempo run again. Trying to attack the sour legs syndrome and also keep up the intensity while tapering. Ted joined me in the warm up and cool down. He was feeling sore from building a tree house yesterday and decided to keep things safe.
Short warmup, then the tempo starts. Standard 5 miles on the Provo River Trail starting at Geneva road. First mile in 5:41, followed by 5:37. HR was 146 at the mile, and 152 at 2 miles. 14:08 at the turnaround (2:50), then 16:57 at 3 miles (2:49, 5:39). HR at 154. Moving along at a steady effort trying to keep the 5:40 guy at bay, and getting ready for the last mile. Next mile in 5:39, 22:36. HR at 158, the effort feels hard but not miserable, like if I had a pack with somebody doing the work up front in the marathon, I'd run in it, at least for the first half. Good news - no sour legs! And the effort feels easier than Tuesday.
Now the last mile, the moment of truth. Was I just tricking myself into thinking the pace was not hard, or am I really more fit. To test, I decided to put myself mentally into threshold gear and see what happens. The first two quarters are 1:22 each. That is very good, as the first one is steady uphill, and the second rolls. HR hit 164, the mind gets a little fuzzy, but that is normal for me when I am in shape. When I run my best halves/10 milers/15 Ks I am able to go into a trance to where it hurts like a 10 K, maybe even a 5 K when I am not ready for a good 5 K, but I can tolerate it for an hour with proper mental focus. Again, no sour legs! The heart just picks up the work and pumps the oxygen like it should instead of quitting like it used to.
Feeling that I've proved my point I eased off a bit and hit the next quarter in 1:24, that's too much, I want to be sub-5:30 on the last mile. Picked it up on the last and finished it in 1:20. HR hit 167, it felt hard but sustainable with proper mental focus. 28:04.8, last mile in 5:28.
Cooled down with Ted, 8.7 for the run. Ran with the kids in the evening, total of 10 for the day. Now this is starting to look like a taper.