Ran with Jeff and Scott in the morning. Did a warm-up, 4x100 17.3 - 17.1 - 16.8 -16.6, then a fast mile. The goal was to run around 5:00 pace and then kick a bit at the end if there was anything to kick with. This was supposed to be a practice run to figure out how fast to run the first mile in Draper Days. Jeff's best 1600 is 4:34 in practice in racing flats in college. Scott's best 1600 is 4:24 in high school. My best high school 1500 (!) is 4:26 - in spikes. The fastest mile I've ever run on a course I would consider comparable to the track is 4:42 - Provo Canyon, from the Timpangos Park to the mouth of the Canyon, 0.5% downhill, but a bit rolling and with a headwind. Before doing that, I trained for two months with a middle distance focus. Jeff is 25, Scott is 23, I am 34. I've been running 90-100 mile weeks for the last two months with the emphasis on the marathon. What would you expect to happen in a fast mile with three of us running it?
This mile was on a course that I would consider at least 2 seconds slower than the track. There is no apparent elevation change, but there are a couple of sharp turns, and slight barely noticeable rises and drops. We started at the mile mark of the standard 5 mile tempo and finished at the 2 mile mark.
Scott set the pace in the first 200 (more precisely 0.125) - 34. Too fast, and I felt it. Then we eased off closer to the target pace. 70 at the quarter, 2:24 at the half (74), 3:37 at 0.75 (73). Scott started pushing the pace, and I was somewhat happy to go with him. So we got into a bit of a duel and dropped Jeff. Next 200 in 35, followed by the last one in 34. Scott lost some steam with 100 to go, so I pulled away just holding a steady pace. This gave me 69 for the last quarter, and 4:46.6 for the mile. HR maxed out at 173. Scott finished in 4:47, Jeff got 4:48.
While I've run this fast before, I've never felt that good after running this type of effort. When I ran my 4:42 mile, it took a good 3-4 minutes of jogging before my breathing returned to normal. My legs were like led for the rest of the workout. It felt like a good all out mile. My splits were 68 - 70 - 72 - 72, as opposed to 70 - 74 - 73 - 69, which also is a sign of a lesser exertion in the latter run.
Ran a cool-down - total of 8.2 for the run. Then in the afternoon ran 0.25 to find Joseph - he escaped again. The kids were sick today with a stomach flu, all except Jenny. So she and I ran a mile in the evening.