Easy run with Ted in the morning. Tapering, so only 8 miles. Ran one tempo mile. Ted set the pace. He did not look at the watch, and I did not tell him the splits. I was surprised at how hard he pushed it. Then after we finished I asked him how fast he thought it was. He said it was slow, about 5:38. I enjoyed watching his amazement as I announced that our actual time was 5:17. This is his record since he returned from Iraq. Our quarter splits were 1:19, 1:18.5, 1:19.5, 1:20. I could feel a big difference between 1:19 and 1:20. 1:20 was a lot easier. This is a very good sign. It means my threshold is very close to 5:20. If a certain pace is way faster than your threshold, slowing down by 5 seconds per mile still keeps it in the zone of pain. If it is way slower than your threshold, slowing down by 5 seconds per mile still keeps it the zone of comfort. But when you get right to it, within no more than 5 seconds per mile, that is when slowing down by very little makes a huge difference in perceived effort. HR got up to 160 at the end of the mile. Another good sign - after 0.5 of brisk jogging it went back down to 121. This is another indicator that the effort was to a large extent aerobic. When it is more severely anaerobic, HR hovers at 130 for a few miles unless I slow down to 9:00 pace.
I noticed that we were 30 seconds behind the 7:00 mile guy with 0.5 to go, and initiated the chase. We got him. Clocked the last 0.25 - 1:26. The first one by the GPS was 1:23, but I am not 100% sure it was accurate. I did feel that we eased off a bit on the second one, though, so it could have been right after all. Total time was 55:48.
Ran with the kids in the evening. Benjamin surprised me with a powerful surge on the last quarter. I looked at him and thought that if his legs were a bit longer I'd be in serious trouble, especially pushing a double stroller. He hit the last quarter in 1:39.
Last Saturday the Fast Running Bloggers had quite a sweep in various road races. Steve Ashbaker, Ruth, Cody, Bill Cobler, Breanna, Dave Holt, and myself won. John Kissane, Cheston, and James Barnes took second. Bill Campbell (the Wild Bull) and Chris Rogers took third. So that is 7 first places, 3 seconds, and 2 thirds - 12 top three finishes overall in just one day. Add to that Ryan Woods who ran 1500 meters taking 10th in a very competitive meet with the time of 3:47 - something that would have won with a large gap in almost any other race. We are starting to show some muscle. Keep up the good work, guys!