A.M. Ran with Derek and MaryAnn. For the sake of protecting MaryAnn's privacy will not mention her last name. Yeah, right :-) If you are a female, and you can hit a 70 second quarter in a workout, do not do it after you've robbed a bank. This will most certainly lead to a positive identification.
So we did a warm-up, then a speed workout on the trail. 2x400 69.3 - 69.8 with 200 recovery. MaryAnn was about a second back on the first, and ran 72 on the second. Then 8x200 with 200 recovery for all except the last. 32.9 - 33.1 - 32.8 - 33.1 - 32.8 - 33.3 - 31.6 - 31.4. Derek was feeling tight so he skipped the 200s. MaryAnn did them in around 34. On the 5th one I told her to back off and coast so she'd be recovered enough to give me trouble in the next two. On the 6th I had her run with me until she could not then coast to the finish. She made it to about 130 meters. But the holy fear of being chicked made me go 1.3 seconds faster.
On the last one we took 400 rest to make MaryAnn faster. She was able to stay with me for the whole interval and finished maybe only a step or two behind. Again the holy fear of being chicked played a role. I ran 1.7 seconds faster than the fastest previous time in that direction.
And I discovered something. The mechanism of running faster. I reach my top power and MaryAnn is still with me. I need to drop her, but I do not have any more raw power left. In fact, it feels like I am not going to be able to sustain the power I am exerting right now. But I do not want to get chicked. Amazingly, I am able to find another gear. Not through more power, but by using that power more efficiently. I have tried to find that gear on all the previous repetitions telling myself, come on, go faster, she is only a few steps behind you, you'll get chicked, etc. But it did not work. Deep down I knew she was far enough behind, and there was nothing I could consciously do about it. The fear had to be real for it work.
Cooled down, total distance for the run was 10.1.
P.M. 1 with Julia in 9:50 - Joseph rode in the stroller and ran portions. 2 with Benjamin in 17:04, Jenny ran 1.5 in 13:16 with us.