Another Big Workout. I wonder now if 20x400 can be effective because time-wise it is a Big Workout, with the warm-up and cool-down it lasts forever. That is not what I did this morning, though.
A big group today - Ted, Nick, Jeff, James, and Breanna. Ran the first quarter in 2:08, and I knew that I was going to have a good workout. Now this may sound rather humorous. Most runners in my bracket, and even as far as a minute per mile slower at threshold, would not think so from such a measurement. But this week I have been hitting 2:25 on the first quarter without fail, and it felt hard. Now 2:08 felt easy. Of course, this has nothing to do with the aerobic fitness - my HRM has not been working, but I am fairly certain my HR was at 100 or below. It is all about the neural drive, and for some reason my body has been chosing to inhibit it to the extreme during the warm-up stage. So I was excited to see the change.
We quickly progressed into about 7:10 pace. I was very happy to see that Breanna was still conversational. Just in June she was racing Heart of Holladay 5 K at that pace. Looks like she is getting over whatever it was that inhibited her endurance. Breanna and James turned around at 3 miles. We ran to the turnaround (5.02), hit it in 37:08, and then got back to the start of the tempo workout (2.5 mark/turnaround of the Provo River 5 Mile Tempo , about 6.2 into the run) in 45:14.
The workout was 3 - 2 -1 with 0.5 brisk jog in between to make it more of a fartlek that repetitions. Ted paced us through the first quarter of the 3 in 1:20, and continued to run easy after that. We took turns every quarter, and the pace was all over - the fastest quarter in the middle was 1:18 while the slowest was 1:25, and I believe we hit everything in between at least once. This made it lean away from the steady tempo towards a fartlek within a fartlek. First mile was 5:26, then 5:23, and the last was 5:27 for the total time of 16:16. There was a 180 turn at 2.5 which cost us probably around 3 seconds total.
Nick was running out of time, so he ran to his car after the end of the 3. Jeff and I jogged the next 0.5 in 3:57 (first 100 in 35), and then started the 2 mile tempo. Jeff took the lead on the first quarter and did it in 1:22, then I took then next 0.5 a little faster, then it was Jeff's turn, but he was struggling, so I moved up again after 200. Hit the mile in 5:27. At the point my face started developing a grimace, but I could still hold the pace even being up front. Jeff fell back maybe a second, but then pulled up with 0.5 to go, and helped with the pace quite a bit. We had a 180 turn at 1.5 mark. Finished the repetition in 10:51, last mile in 5:24.
Jogged the next 0.5 in 4:00 (first 100 in 36). I had to make a pit stop in the middle, so this made the recovery a bit longer than 4 minutes. Then went for the mile. Did it in 5:15 with the quarters of 79 - 80 - 80 - 76. Last 200 was 36. The third quarter was uphill (0.5%), the last one rolling. Jeff did well on this one, although he was hurting quite a bit after the first quarter. I think he is starting to get into really good shape for the marathon if he can be so lively with 12 miles on the odometer, 5 of them being a fairly brutal tempo.
Ran to the house, 1:39:12 for 15.04.
In the evening it was hot - 90 degrees. Had to run earlier to make it to some Church meetings/activities during the nicer part of the evening. Ran 0.5 with Julia in 5:36, then 2.5 in 19:47. Found a friend on the trail - his name is Ken Montgomery. He ran with me after 1.25. Then ran with Benjamin and Jenny. First mile in 8:40, then put Jenny in the stroller, Benjamin ran the next mile in 7:38, total for 2 was 16:18.
Noticed an increase in the neural drive. Feeling more energetic, more interested in pushing the pace, the legs feel snappier.