A.M. Ran with Jeff. We did a 3.62 warm-up, and I needed it to be that long since we had a early start (5:30 AM) due to Jeff being called into work early. The warm-up was also brisk. After dragging through the first mile in 8:20 (which is actually moving by our standards), we sped up to sub-7:00. We needed to do this because yesterday was a laundry day, and I had a hard time finding my clothes in the morning.
The workout was originally planned to be alternating quarters of 83 and 77 until I felt it was too hard, then jog and repeat trying to get as much mileage in as possible in this manner with as few stops as possible. However, due to the lack of time we altered it. 83/77 until I felt it was too hard, then tempo to the finish with accelerating by feel. My feel, that is, not Jeff's. So we did 83.5 - 77.5 - 82 - 76 (5:19) - 84 - 76 - 84.5 - 74.5 (5:19, 10:38). At this point I was tired, so we started the recovery. I was amazed at how slow we went and how hard it felt after a 74.5 quarter. We did 96-94 and it felt like we were going maybe 87. 13:48 at the turnaround, wow, half a mile ago we were ahead of the 5:20 guy, now we are behind the 5:30! Then 91 - 89 (6:09,16:47) - 89 - 89 - 87 - 87 (5:52,22:39) - 86 - 82 - 85 - 76 (5:29). Total time was 28:08.4, 5:37.7 average. HR maxed out at 167. However during the last quarter it was only 163. During recovery it quickly dropped to 145 between 2 and 2.5 (6:20 pace), then rose to 152 when the pace got up to 5:56. Normally it would be 135 at 6:20 pace, and 147 at 5:56. I interpret this as follows. There was some anaerobic build-up from the first 2 miles, most of it got cleaned up between 2 and 2.5, and all of it was gone before the last quarter. At least the heart was not being asked to work harder than normal for the pace. I started breathing with thirst for air about 1.5 into the workout, so I interpret that as VO2 being higher, but the failure did not happen until the muscles felt tense in the 74.5 quarter. They were also tense after the workout for a while. We jogged briskly to the finish of 10 miles, total time was 1:05:32. Then 2 more with Benjamin in 17:16. A quarter in 82 in the middle, plus last 100 in 19. P.M. 2 with Jenny in 19:26. Julia ran 1.5 with us in 14:30. 0.5 with Joseph in 4:54. That is a record for him. He is getting into shape fast.
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