Standard 10 mile tempo today. James had a track meet at 8:00 AM, so Ted and I started our run at 8:50. It was warm by then (around 65), and it kept getting warmer (70+). We jogged 1.9 and then I started the tempo.
First 2.5 in 14:26, felt easy. HR at 150. Turned around, came back in 14:30. This one felt harder, possibly due to warmer temperatures. 28:56 at 5 miles. Consciously decided to pick it up a bit on the third 2.5, ran it in 14:21. Felt like I had to work a lot harder, but the heart rate was very reasonable for the conditions - hovering between 153 and 155.
On the last 2.5 shifted gears into the threshold pace. The goal was to go under 14:00. My first quarter after the 180 turn was 1:25. After than, the slower quarter was 1:24.5. Last mile in 5:32, last 600 in 2:01, last 2.5 in 13:55, last 5 in 28:16, and the total time of 57:12, fastest time this year so far.
Interesting experience on the last 2.5. I felt like the pain of the pace was sustaining the neural drive to keep it. That happens to me only when I start getting into really good shape. It is instinctive, you cannot consciously make it happen, you have to train a certain way for this instinct to develop.
Immediately after I finished, Ted took me for a brisk cool down. He announced he was 1:15 ahead of the 7:00 mile guy, and he planned to run another 5.3 miles and stay ahead of him. So we almost immediately started running sub-7:00 pace. Not a relaxing cool down at all, especially with the temperatures approaching 80.
Got home finally, Ted stayed ahead of the 7:00 mile guy, I ended up beating the 6:20 guy for 17.25 miles with the average pace of 6:18. As soon as I walked in, Julia wanted me to take her for a run. I told her I needed to get some water in first. Then took her for her standard 0.5 mile run.
Ran with Benjamin and Jenny in the afternoon.