I wasn’t sure how today was going to go. The buggo dropped another number two in the potty last night and was very excited to go the store to pick up Max and Montey (twin dumptrucks from Thomas and Friends) as a reward. We ended up making pancakes and hash browns for breakfast and got a late start on the day and made our way out to go to the store for Max and Montey and then headed over to the grocery store to do the weeks shopping. We got home later than planned and didn’t get down for a nap until late in the afternoon. As I put him down for nap I started thinking about getting a nap myself, however, once again my network kicked in.
As I was reading nap-time stories Duce called and said he was thinking of a run which worked out perfectly. I met him at the running spot and we headed into a run which was supposed to be a long and slow. As we rounded the first tenth of a mile we met The Dominator finishing off 3.4 miles. He joined us for a short loop cool down (for him) / warm up (for Duce and me). We kept around an 8:15 minute mile pace where we where able to catch up a little without being too out of breath.
When The Dominator split off from us (about 1.4 miles in) Duce and I headed out for another 10K. I was expecting to continue the long and slow pace we were on, but Duce had other plans.
We rounded the corner at a good clip and little way from the mile one marker Duce started opening up the pace a bunch. We crossed the mile one marker in around 7:50 at which point I realized that Duce was setting out to make the first 5K a tempo pace. We ended up running a few intervals of all out sprint followed by recovery pace which had us feeling really good. After one of these sessions Duce commented that he predicted that in the upcoming races we would keep that sprint pace the last quarter mile running neck and neck to see who has more in the tank on that given day. I felt really good about this as it validated that I have improved a great deal as a runner where I can start thinking about challenging Duce.
During the intervals I noticed that I have approximately 6 gears at this point.
- short stride low cadence (recovery pace)
- short stride medium cadence (aerobic pace)
- short stride fast cadence (tempo pace)
- medium stride slow cadence (tempo/power pace)
- medium stride medium cadence (sub-sprint pace - anaerobic)
- long stride medium cadence (sprint pace - anaerobic)
Knowing that I have these gears and that I am able to imprint decent form when using them makes me a smarter runner and makes me want to practice each of them a little more.
We averaged 7:51 over the first 5K and decided to run a recovery pace for the second 5K which ended up being a little slow at 9:58 miles. All in all we put in 7.4 miles in 1:05:00 (8:47 pace). Not too bad. I am looking forward to continuing to build myself up for the longer distances with assistance from my support network.
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