A.M. Did a warm-up, then a repeat of last weeks 8x400 with 200 recovery workout. Splits: 73.7, 73.6, 72.4, 72.8, 72.0, 72.1, 73.4, 70.6, which comes out to 72.6 average. About 1 second per quarter improvement over the last week. I also counted my strides over one 100 meter stretch - it was 56 strides. So that is a turnover of about 186 steps per minute with the stride length of 1.78 m or about 70 inches. The stride felt good, like I was comfortably floating, but the comfort unfortunately did not last long. This turnover should be sustainable for at least the 5 K, if not 10. I am wondering as to the reason I cannot maintain the adequate stride length. The biggest obstacle to sustaining a fast pace is that you lack the stride length over any distance to keep the turnover from having to be over 200 to produce the speed, which is not sustainable over long distances for most runners. I thought I had that problem, but apparently I can overcome it at least in a quarter mile repeat. Now the question is how to extend that feeling to longer distances.
The kids did a portion of their runs on their own, and a portion with me. Benjamin did 4, Jenny 3, Julia 2, and Joseph 1.5. I ended up with a total of 15.2 miles.