A.M. Progression tempo run with Jeff. I like the Russian word for it - в раскрутку, or literally with a spin. The plan was 90-89-88-88 (5:55)-87-87-87-87 (5:48) -86-86-86-86 (5:44) -85-85-84-84 (5:38)-77-77-77-77 (5:08) - 28:13. Yes, I got nerdy enough to plan every quarter of it. The purpose was to get some marathon pace running, help Jeff feel his 10 K pace, and see how long I could run 5:08 pace at the end of it up a small grade.
It went fairly close to the plan. 90 - 89 - 87 - 88 (5:54) - 87 - 87 - 86 - 88 (5:48, 11:42) - 86 - 86 (14:34) - 86 - 84 (5:42, 17:24) - 86 - 83 - 84 - 83 (5:36, 23:00) - 78 - 77 - 80 - 81 (5:16) - 28:16.2. Yes, I am nerdy enough to remember every quarter split without the use of the split button. Because every one of those quarters has a special meaning that extends beyond the number. Jeff's last two quarters were 78 and 76 with the mile in 5:09. The first quarter of the last mile was just perfect. Then we lost the momentum a bit, and Jeff pushed to regain it. Pacing on that stretch is difficult. This little surge was too much for me. After the first half mile I started losing it and around 1 K into the mile told Jeff to go. I still managed to stay at a little slower than 5:20, but did not have the leg strength to run faster. Was happy to have edged out the 5:30 guy for the last 2.5 by three seconds (13:42).
Here is what's interesting. HR maxed out at 167, but dropped to 164 after I had slowed down to 81 second quarter pace. More evidence against lactic acid being the performance inhibitor as if we needed it. I believe the fatigue mechanism is the same as when you drop a book after holding it with your arm straight for a couple of minutes. At least that's what it feels like.
Jogged back to the house, then I ran 2 with Benjamin in 17:33 and a quarter in 85.
P.M. 2 with Jenny in 17:52. Julia ran 1.5 in 13:24. 0.5 with Joseph in 5:32.