Ran with Scott Hillman this morning. Very easy pace most of the way, just a bit faster than 8:00. Chatted in Russian, told him some Brezhnev jokes. It is hard to believe that I am old enough to remember Brezhnev speaking on TV. There were 4 channels available in Moscow back in the early 80s, and he would be on 3 of them at the same time. I am not sure if the 4th had him too. One of the jokes goes like this - a man is watching TV in Moscow. First channel - Brezhnev. He tries another - Brezhnev. Third one - same luck. Forth - a KGB man with a fist saying:'"If you keep switching channels, I'll show you where lobsters spend their winter!"
After about 6 miles were were done with the jokes and the Russian instruction, and got down to a bit of business - 2.5 tempo on the standard stretch from Utah Lake to Geneva road, so a slight net uphill. Ran the first 200 in 44, and it felt hard. Then ran the next 200 in 42 and it felt a lot easier. Settled into a nice a little slower than 5:30 pace. First mile in 5:35. After that Scott started struggling, so we backed off to 5:40. Went like that until the last quarter. Then picked it up a bit, and even more on the last 100 - ran in it in 16 seconds. Total time 13:56, last mile in 5:30 thanks to the kick.
Scott was really out of it afterwards for a bit - he laid on the ground and said he was dead. The Russian word for Sunday literally translates as Resurrection. So I told him in Russian that there was a reason for the day after Saturday to be called the day of the Resurrection. That got him up and we finished the rest of the run. Ended up with a 13.16 total in 1:37:10, incidentally, just a bit over the half marathon.
Middle distance runners (Scott being one of them) are interesting creatures. On Thursday, after a warm-up of 2.84 Scott was able to do 2x1.5 at sub-5:20 pace with hardly any apparent struggle. So I thought 2.5 at 5:35-5:40 pace would be anywhere between relaxing and comfortably hard for him. But this time the warm-up was 6.2 miles! So apparently his slow twitch muscles tired out some, and he had to use more of his faster twitch ones more. Today after running 1.5 in 8:26 (5:38 pace) he felt like throwing up. And yet, he still had a kick of 16 seconds on the last 100 meters! Granted, he has more speed than me, probably 1.5 seconds faster in an all out 100. But still, adjusted for that, if I feel like throwing up with a mile to go, I will not run 17.5 on the last 100 meters, maybe 19 with a super-human effort. The difference is that he has some super-fast twitch fibers that do not work at all in a long race or interval. So no matter how badly he is hurting, they are going to be available for the kick. Whereas my fast-twitch fibers are really mid-grade - if I am pushing it even in a very long race, they are working their tail off. So come the finish, I have no kick, I've been kicking the entire race already. However, give me a slightly easier pace to where my mid-grade fibers do not have to work, and I'll run the last 100 almost as fast as I would if I were fresh.
Ran with the kids in the evening, and added some more - total of 5 for the evening run.