Notes
This wasn't so much a race, but it was definitely more than a tempo or workout effort, so I'll go with race as the activity type. Today was the 5K time trail on the track. I was the rabbit for the women's race. Steve and Yarrow said I could race as much or as little of it as I wanted, so I went into it not sure how long I would run. Mallory Carr wanted to go after the meet record, 18:30, which was set by Anna Murray in 2010. After talking with Steve and Yarrow we decided I would pace her at 89's and simply see how long she could hang on and hopefully run 18:29.
The pace was accurate and even from the gun, we ran about 7 89's in a row. After that Mallory started to fall off, slowly at first and then rapidly. With a little over a mile to go I had probably gapped her by about 40 yds. I was feeling good, however I was in the race to push Mal and help her run a fast time. I slowed down considerably so over the next lap Mal could work back into contact. I then helped her along for another lap and a half or so before stepping off the track with 500 to go to let her do her thing.
The pace felt good and it was definitely a large effort. It was essentially 11 laps at just slightly under 5K pace. My calves were definitely trashed after not having been in spikes on the track since last May.