Decided it was warm enough to start doing my hard runs in the morning. Maybe not too cold, but quite windy this morning in the Provo Canyon.
Started with 17 tempo pace 100 meter strides, which eventually took me to the mouth of the canyon. The wind was blowing out of the canyon, as it usually does in the early morning.
I wanted to do my "reboot" tempo. However, my plans soon changed as I hit ferocious headwind. First quarter was ok - 1:27, although I did have to work a lot harder than normal. 1:30, then 1:29. Ok, forget the reboots. The pace is too slow, the form is different, the run is totally different. Just try to hit the first 2.5 in 15:00 (6:00 average), and then see what I can do on the way back coming down. Next quarter - 1:34. Ok, we are playing a different type of game, even more different than I thought. Can it get any worse. Yes - next quarter 1:38. It sure can't be any worse than that. Yes, it can - 1:44 on the next quarter. Then the wind eased off a bit, and I was able to speed up to 1:35. However, right before the turnaround the wind was so fierce that it took me 28 seconds to run the last 100 meters. Half-way in 15:59.
Turn around, and try to shift gears. This going to be hard. 5:16 mile. Not bad at all. Another half in 2:39. Tried to shift gears on the last mile to break 29:00. Did not quite make it, but still closed in 5:07 with the last quarter in 73 for the total of 29:01.
A little bit of jogging, then a mix of 100 meter tempo pace strides alternating with a special running drill - the knee goes up on one leg while the other pushes off trying to cover the maximum distance. This took me back almost to Canyon Glen Park. Turned around, did a couple of strides, then decided to join them in one tempo mile. Ran the mile downhill with a tailwind in 5:06. 11 miles for the workout.
During the day did a run with Benjamin and Jennifer, and fit some always on the run miles in between numerous errands and trips to hit 15 mile total for the day.