Group running can be fun and motivational. You get to talk to your friends (hopefully) and your run can be more enjoyable. In the early 90’s when I was racing a lot, I worked at IBM in Boulder. IBM is located right next to the Boulder reservoir so there was a lunch hour running group that ran a 5 mile loop around the reservoir. I joined the group for many runs over a few years. Although the pace usually started fairly easy it hardly ever ended that way. Yesterday I went on a group run with some of the coaches from Iowa that were staying at my hotel. The pace was great on the way out. I was feeling good about it and was surprised I could hang without going anaerobic. That was until one of the coaches asked if we wanted to pick it up for a while. I kept my mouth shut but everyone was ok with the idea. So the last mile was at a good hard pace. So hard we negative split the out and back run by two minutes, just on the last mile effort. This was fine for me since I hardly ever do group runs anymore. But I do not recommend this as the way to run all the time. This would be a great way to do some of the hard runs or interval sessions, but not your aerobic runs.

The best way to train is by mixing things up. Do your long runs with a partner that either is going to go your pace or you are a little faster. You definitely want to watch your heart rate and effort on those days. You do not need to be pushed. Even if you are faster and a gap opens up, you can always turn around and go back. Days where the effort is hard provide the best time to invite some people that are more competitive and will push you. Just make sure you let them know your intentions. It was very nice from the coaches yesterday to ask if it was ok to go harder. That was kind of cool. Usually someone just goes hard and never lets anyone know of their intentions.

Yesterday I also swam masters here in Chicago, there were a couple of good swimmers and that was good. I could not easily tell if the pool was meters or yards. My times were a little slow, my stroke count was a bit off but I could not tell if it was because I was sick and swimming in a yards pool or perhaps my high altitude training was making me go fast and I was in a meters pool. It turns out I was swimming fine in this was a meters pool. The coaching conference is now over so I am going to ride the stationary bike for a while before I head out for the airport. I do not travel a lot so I miss my wife and little ones. My wife called yesterday and said Sofia said 'dada' for the first time. She also mentioned that every time the dogs bark towards the door my son thinks is because I am coming home so he also says 'dada'. Hopefully they will still be awake when I get home tonight. My son is a lot of work but I miss him.