Another early morning run. Met Ted on the trail - he started from Smith's Field House at BYU. Figured since I was rested I'd better do a tempo. Ran 5 miles on the standard Provo River Trail course. Ted ran 2.5. We hit the first mile in 5:40. Then he had to stop for a bio-break at 1.75. I continued. Next mile in 5:40, and 14:10 at the turnaround. My heart rate monitor was not working. I think the battery is dead. But that is fine. I can tell my heart rate by feel most of the time, and use the heart rate monitor mostly for entertainment.
Next quarter in 1:27.7 - the turnaround always knocks me out of rhythm. Quickly sped back up to 5:40 pace. 17:03 at 3 miles (5:43). The next mile in 5:39. I kept hitting the lap split button, mostly to be able to see the time at the quarter instead of using the auto-split feature. I do get annoyed when The Toy gets the splits in wrong places even if it is only a couple of seconds off. If it was not dark, I would not even have bothered with lap splits, but it is a good way to turn the light on. I wish that Garmin had a feature to turn the light on for N seconds every M seconds. I also wish it would show your split with 0.1 second precision, or at least round it off to the nearest whole number rather than truncating the fractions. Seeing the splits of mostly 1:24 and only one of 1:25 misled me into thinking I was headed for a 5:37 mile. But those 1:24s were high 1:24s, and 1:25 was also a high one. So the mile ended up being 5:39, and I was a whole 2 seconds behind the 5:40 guy. And now I had to run the last mile uphill, and my quads were feeling tired.
I did the next quarter in a high 1:26 followed by a high 1:25. Now I was 4 seconds behind the 5:40 guy. On the next quarter I just about said, forget it, I do not want to chase him, I am too tired, it is too early in the morning, 5:41 is as good as 5:40 when I should really be in bed. While I was having those attitude problems, I ran it in 1:26.8. This gave me enough of a break to improve my attitude. I decided to give it an earnest try and put in a solid kick. I decided I'd start right with a quarter to go, and take 60 hard steps, then ease off. This was a mental trick. Two things were going to happen in that time - I would get good momentum, and I would be close enough to the finish to where I could take a few easy steps, and then push all the way through. It worked. I managed 1:17.8 on the last quarter, and 28:18.7 for the whole run beating the 5:40 guy to the tape.
Overall I felt I was not exerting myself cardiovascularly, but my quads were starting to quit when I tried to go sub 5:40. This is usually what I feel limits me most of the time. I suspect I run in such a way that overworks my quads and underworks other muscle groups. Fast 400 meter repeats in the past have helped me to some extent. I think I'll do them on Wednesday.
Ran with the kids in the evening.