A.M. Ran with Hyrum, Jeff, and Daniel. Actually did most of the run with them in the vicinity but not with me since I was doing a different workout. First the philosophy behind it.
I noticed from the force plate test that my form is very efficient at a slower than marathon race pace. You can see from the force graph that on landing my foot is already going backwards. In the half-marathon and marathon pictures I am often caught in a position that looks like I am about to do a serious overstriding action, but I know I don't - it would have been awfully difficult to run in Crocs, and particularly Five Fingers like that. I think what happens is that I swing my foot forward and then backward right before landing, which is very good - this gives you a forward momentum to start with.
The fast speed test was botched, but after some thought I decided to go off with the assumption that the form at faster speeds is not as efficient as it is at slower speeds. I am going off the intuitive assumption that a serious quality breakdown takes place somewhere around 5:10-5:20 pace. Reasons - up to 5:20 I feel I can hold that pace forever. 5:10 is very miserable, I can barely hold it for a 5 K on a good day. Also, intuitively it feels like at slower speeds I have enough time to do my forward-back foot swing, but onces we are sub-5:20, there seems to be not enough time for it.
So I want to do an experiment. Can I train myself to do the magic forward-backward swing efficiently enough to stay aerobic at 5:00 - 5:10 pace? Today the experiment started. I did a 30x200 fartlek with the goal of running at around that speed, but the focus being not so much on maintaining the speed, as on maintaining good form. Wearing Five Fingers was a lot of help. I discovered that at those speeds they are different even from Crocs. They put a cap on how hard you can pound the pavement. Crocs do to a certain extent, but not nearly as much as Five Fingers. So you cannot run faster by just hammering harder, which is what I would have done even in Crocs, and especially in racing flats. You have to land a certain way that reduces the breaking and loads the ankle well at the same time, and then time your ankle extension properly and do it very vigorously. If you do it right, you can relax quite a bit more than normal while airborne. I think today I got a glimpse of understanding of how Kenyans and Ethiopians develop a form that helps them go under 27:00 in a 10 K.
The pace varied from 5:00 on the fastest to 5:20 on the slowest. Last night it was windy, and the wind knocked down a lot of branches and twigs. The pace greatly varied with the number of twigs I had to step on. The amount of rest varied a lot as well, but was 100 meters on average. Sometimes I would take a longer break to get to a better section on the trail, and a few times I just ran a full quarter.
Total time for 10 miles was 1:16:20.
P.M. Had the double stroller with Jacob and Joseph for the entire run except the part with Benjamin. 1 with Julia in 9:58, 0.18 more to drop her off at the church (she got 1.18), picked up Jenny, 1.62 with her in 14:26, dropped her off at the church, 0.18 home. Then 2 with Benjamin in 17:24.
Five Fingers - 65.02 miles.