Easy run with Ted at 4:45 AM. It was snowing. The roads were quite slippery. Both of us almost fell a couple of times.
Ran with the kids in the afternoon. It warmed up, and it looked like the inversion had cleared a bit. Benjamin wanted to do a mile time trial. So all of us went to the Orem High track. However, the cold wind was too much for the kids. All Benjamin could do was 7:37. Jenny was supposed to race the Fast Running Mommy, but being still little she had some breathing problems and did some sort of a stop and go. She did run about 8:00 pace during the go. Not having Daddy around did not help either (I was pacing Benjamin). The Fast Running Mommy set a post-Jacob record for the mile in 8:19. Afterwards, Julia wanted to run a special lap with Daddy. Jenny joined us and surged ahead. Half way through Julia changed her mind. That was OK, since she had already run her daily quarter. By that time Jenny had gotten quite far ahead. I wanted to be there at the finish to time her, so I sped up. With 100 meters to go, I realized I really needed to speed up. Ran 15 seconds for the last 100, which I was pleased with. I was in street clothes, it was cold, I had not done any speed work recently, and it did not feel like an all out sprint. My best 100 m ever is 13.9.
Worked out on on Curt's contraption. It is basically a bucket with weights attached to a rope on one end, the rope goes over a suspended pulley, and comes out attached to a handle on the other end. So you pull holding the handle, and the bucket comes up. Then you can hold on to it at any angle or height you want, and it can stretch the spine or the muscle group of interest as the weight of the bucket pulls on the rope. Simple, clumsy looking, but very effective. I feel like I am getting a quality workout on it.
Added a long-overdue fix to the race entries - now they show not only on the race entries page, but also during the regular blog viewing.