Easy run with Eric and George in the morning. We did the Slate Canyon Loop in 14:41, a PR for George. He also hit a mile PR of 6:30. Not bad only 5 days after a marathon. The moral of the story - if you want to set a mile PR, run a marathon 5 days earlier.
Then I put on my ankle weights and ran another loop in them. Had to make a pitstop. Catching George and Eric uphill was ... an interesting experience. All of a sudden I realized I did not have my tempo pace gear. And I had to catch them again after taking the weights off. It was much easier this time.
The whole run was 10 miles. Another 3 of always on the run and running with the kids to make 13 total.
I am having an interesting experience. It seems like all paces start to feel more alike. I timed a mile in my always on the run. I start out at a 10:00 pace for the first 100 meters, and that feels just right. Then gradually speed up to 9:00, 8:00, 7:40, 7:20, 7:00, 6:40. It all feels almost the same other than the ground moving a bit faster, and the legs moving more. Then I realized I need to run sub-6:00 to break Benjamin's mile record (7:31), so I shifted gears and now am going 5:30. Feels almost the same. It seems like the slow pace is starting to feel harder, while the faster pace easier.
My explanation: the ease of a certain pace correlates with the levels of adrenaline. When the body is recovering, adrenaline is low. So starting out feels very hard. However, if there is a need, the adrenalene can be mobilized. However, let the sleeping dog lie. If your adrenalene is low, that is good. The body recovers better.
Therefore, it is not a good idea to push the pace in the recovery runs. Occasional surges to overcome the boredom, but otherwise jog and enjoy the conversation with a slower training partner.