A.M. Ran with Jeff, Daniel, and Tyler. We warmed up 3.87 miles together with a fat mile in 5:58. Respiratory rate was 14 per 100 meters. Passed an odd looking/acting guy that would prove to be a source of entertainment/annoyance during the tempo.
Then Jeff and I did the Good Rhythm Tempo, while Daniel and Tyler finished their uneventful 8. We started at the turnaround of the Fast Running Blog 5 Miler and ran the course in the opposite direction.
Mile splits: 5:43 - 5:42 - 5:44 (with 180 half way) - 5:27 - 5:25. Total time 28:01.1. Half splits were 14:19 - 13:42.
First mile was uneventful. I felt a slight difficulty breathing and a bit of sluggishness. The Nutty Clown greeted us at the start of the second mile and pretended to attack us. We had to swerve to get around him. HR was at 150 at the end of the first mile, then progressed to 156 and stayed there. On the uphill quarter of the second mile HR dropped to 154, and we slowed down to 87 from 85. Thus 5:42 instead of 5:40. The pre-180 quarter in the third mile was also slow - 88, thus a slow mile split.
Then towards the end of the third mile The Nutty Clown was waiting for us in the bushes, and jumped out to spook us. We had to swerve again. I was spooked, and felt it. Decided to try to use the adrenaline and pushed the pace a bit. It worked somewhat. From that point to the end the quarters were 83, 80, 82, 82, 84, 82, 81, 78. HR got up to 163 for 82, dropped to 161 on 84, climbed to 166 on 81, and to 168 on 78. For the first 10 seconds after finishing felt a bit puky. Jeff's HR maxed out at 183.
On the way back we realized we had to pick it up to get home in time. So we started going around 6:40 pace with 3 miles to go. My HR was hovering around 135, Jeff's at 160. So we reasoned that perhaps Jeff was more dehydrated than me. Normally our difference is no more than 20 beats a minute. Then I wondered what would happen if I got my HR up to 150. Jeff thought his would be 170, and he was dead on. It took about 5:55 pace and a long time too, about 2 minutes, I felt I really had to focus, and once HR got up to 150 it would not go above it, and kept slipping to 149.
So to revisit the low respiratory rate theory. Today was an interesting data point. It predicted strong neural drive. In reality, the neural drive was not bad, but not exceptional either, and it took some playing around to activate it. Need more data points to refine the theory.
P.M. Wore my oldest shoes (Bare Feet). 2 miles with Benjamin, Jenny, Alan and Lars in 16:32. Jenny was not feeling good and jogged in the last .25 to finish in 17:02. Then 1.5 with Julia in 13:50. Getting used to my new/old shoes.