A.M. Total of 17. Started with 5 with the kids. Jenny and Julia did 2, Joseph and Jacob 1, Benjamin 3. He starting to feel better but still not 100%. Then I went for 12 more. Did 2x2 miles down the Provo Canyon. I considered doing 3x2 with the first down, second up, and the last down, but after the first one reconsidered. I felt it was important to learn to run a good pace downhill first before practicing uphill tempo pace. Slow pace teaches bad form, and I was not ready for a fast relaxed pace uphill yet. In the first interval I opened with a 5:26 mile, and the first 0.75 of it felt like a jog. Then it got harder. I put in a little bit more effort, and it produced only 5:35. So I ended up with 11:01.0. In the second one I went through the first mile in 5:31 and it felt harder than 5:26 in the previous repetition. Part of it I think was the lack of endurance from the sickness, but part was also fuel depletion as by that time I was about 14 miles into my run. However, I gave it a push in the second mile and managed to hold off the fading some. With a kick in 79 in the last quarter I actually pulled off another 5:31 mile, which gave me 11:02.7 for the interval.
On the positive side of things, even though struggling to run 5:30s down the Provo Canyon does not excite me too much, being able to do it at all is a marked improvement over the last week, and shows that my fitness is gradually returning.