A.M. Ran with Daniel, Mary Ann, Jeff, and Ben Crozier. Jeff slept in, so we met him on the trail. Ben was doing a goofy workout from Runner's World, and was too stubborn be talked into doing something more appropriate for his current condition. The workout was 9 quarters targeting a mysterious HR of 180 (how in the world do you hit any target HR in a quarter when it keeps climbing from start to finish?). I figured I'd keep him company to show where quarters start and end, take his splits, and gather up material for further discussion on the need for solid aerobic base before doing speed work. In the mean time, I could shake out my legs a bit.
Ben did the quarters ranging from 85 to 93 depending on the terrain and his focus. I had to hold him back in the first 100, and then he faded in most of them in the last 100, except for the one when he really focused and hit an 85. So some clear indicators that quarters would be the wrong workout to do, leg power is way ahead of aerobic support, aerobic support development is primarily a function of the mileage, and is very little affected by how fast you are going once you reach a reasonable level of intensity (around 60%-70% of max HR). I just talked to him on the phone, his stubborness now has decreased.
Then Jeff and I ran The Interval. The plan today was for Jeff, 1.25 at 5:20, then 73 quarters to failure or to 2.5 total distance. For me, same, except once 73 quarter pace failure occurred, keep best pace to 2.5. Why? I feel something special happening to the muscles if I keep running hard after the pace failure.
We made it to 1.25 on schedule as usual, although a bit more erratically than normal - at one point we were 2 seconds ahead, and in a few spots 1 second behind. 5:20 pace felt hard at first, but then easier. Part of it was probably from erratic pacing, and I can really feel the difference between 5:12 and 5:20. Then I made it with Jeff through 600 in 1:50, and backed off. The failure was caused by legs caving as usual, except I was able to make it further than before. My 200 splits after that were 43, 43, 42, 42, 42, 40, 40. Total time for 2.5 was 13:22.7.
Towards the end I felt I was at the limit of my leg power, but was still going strong. I was pleasantly surprised with the results. I thought for sure I'd slow down to slower than 6:00 for at least a quarter to recover, but I only needed an 86 (5:44 pace), and then I started to get progressively stronger.
Jeff did 72.5, 72.5, 76, 78, called that the final failure, then once I caught up to him he finished 2.5 with me. At first I thought this was residual fatigue from the half, which did not quite add up with how he was feeling right after the half. Then after some discussion we realized there was a bigger problem. Kimia's sister and her family has been visiting with them and that added some extra running around and threw off his sleeping schedule. Again we go back to the wisdom of classical Kenyan recovery - rest in bed, do not move if you do not have to, when you have to get milk walk to the store at zombie pace. Shut your body down as much as you can. Strive for zombie status to the extent your circumstances permit. One reason Kenyans are fast is that they know how to be lazy.
Afterwards ran the cool down with Mary Ann, total distance was 10.2.