A.M. Finally got respectable sleep. First 20 mile run since the Rocket City Marathon. Ran with Chad. Benjamin joined us for 8 miles after we had already done 6. So 4 miles into Benjamin's run and 10 miles into ours we ran a 4 mile tempo from around the magic bridge in the Provo Canyon back to the house. The course is the first 2.25 downhill, the last 1.75 rolling up. The target was 5:50. We went around low 5:40 down the canyon, and hit the 3 mile mark in 17:05. The last mile was 5:52 for me and Benjamin, and we finished in 22:57, which is Benjamin's PR for 4 miles. He did not drop me this time - the distance neutralized his top gear and helped me survive. We slowed the pace down for Chad a little after the first 2 miles for the next 1.5 to help him get a good time, but then in the last 0.5 I wanted to break 23:00, so Benjamin and I went for it. Chad finished in 23:14, which is also a very good time for him.
I felt stronger than I ever have this year. The strength was in the legs, I felt like I had more support, and the form felt smoother. I attribute this to two factors:
- Tempo runs
- My new toy - leg press machine. I've been working out in the last couple of weeks three times a week with 165 lb on each leg in 3 sets of 10. This idea came to me during a tempo run. I realized that the best muscle to compensate for my L-4 defect was actually the quad. Which is why my quads are so large from running. The body knows what it is doing. Then the hamstring, the glut, and the calf working together provide some additional support. I used to think big quads were bad because they meant I had a problem and they hog energy without providing much return. I realized that this was not quite correct. I do have a problem, but it cannot be solved by having smaller quads. Precisely because of that problem, until an angel from heaven comes and heals my L-4, I need to have huge quads. So a natural way to hit the quad, the hamstring, the glut, and the calf was a leg press. So I found a machine for $317 on Amazon including shipping, it comes without weights, but I had a total of 165lb already so it was perfect.
Joseph did 2, Jacob 1, Jenny 3, William 0.5, Julia 0.5.