Tempo run on the standard 5 mile course on the Provo River Trail at 4:45 AM. Warmed up with Ted - he started from BYU. He was feeling tired, so I ran the tempo alone. Due to the early hour and the lack of sleep I had a hard time warming into pace and pushing myself. It is a strange feeling when it happens. Subjectively, you feel like you are working and cannot go any faster. But HR readings are low, and the pace matches it. With that in mind, I adjusted my expectations. My goal was to hit somewhere between 28:20 and 29:00 minutes.
First quarter was 1:28, and I felt lazy. Then sped up to 1:27, still sleepy and lazy. Then did 1:25, and settled into a steady 1:25 per quarter pace. Mile in 5:43, next mile in 5:41, 14:15 at the turnaround(2:51). I felt like I was working hard, but HR was around 148-149. For a while, I thought The Toy was wrong, but it was too consistent to be wrong. Plus the early hour effect should have been contributing something.
A bit of a struggle with the rhythm after the 180 turn, then recovered. To test the measurements, I decided to pick up the pace to see what happens. 17:05 at 2 miles (5:41,2:50). I settled into a steady 1:23 per quarter pace. HR got up to 157. Unfortunately, as soon as I did, I had an urgent need for a bio-break. Trying not to break the rhythm I did it as quick as I could, HR dropped to 143. When I got going again, I had a hard time finding that magic rhythm. 22:42 at 4 miles, 5:37. Uphill quarter in 1:26, the next one in 1:25. Now it is time to get down to business and catch the 5:40 guy. But I am too sleepy to deal with as much pain as it takes, next quarter in 1:25 again. Now it is really time to get serious. Ran the last quarter in 1:20, had to dodge a construction cone at the end - they are building a new bridge around Geneva road and things are quite a mess right now. HR went up to 162. Last mile in 5:37, total time 28:18, last 2.5 in 14:03, good negative split.
Ran with the kids in the afternoon.