In the morning went to the Provo Canyon. Parked at the Canyon View Park. Warmed up a mile. Another mile with ankle weights. A 1.5 mile tempo uphill with tailwind in 8:37. Then 8 100 meters strides down. Then 8x300 down averaging 50.5 with 200 meter recovery. Mostly into a headwind.
I wanted to do 16, but the rain with some hail changed my mind. I figured it would not be a good idea to jog the recoveries since I just had a T-shirt. So I decided to do a 3 mile tempo run instead. 1.5 up, immediate turnaround and 1.5 down. I finished off my 8th repetion in 48.8, jogged 200 meters, and started the tempo run.
The wind kept changing direction. It was easy to tell when it was a foe. You could kind of tell when it was a friend by the unusual ease of the fast quarter splits. First mile up 5:41. 8:38 (2:57) at the turnaround. Two miles in in 11:24 (2:46, 5:43), next half in 2:44, last half in 2:40. Last mile 5:24, total time - 16:48.
After the sprints, the form felt really good in spite of the cold. The hamstrings were working very well, much better than on Saturday.
I suspect that part of the problem Saturday was something weird I got Wednesday from running hard in the warmer conditions. Afterwards, my eyes have been irritable for the next two days, the throat was slightly sore, and my weight Thursday morning after the run was down to 139 from regular 143-144. I have regained it since. Sunday rest + eating a lot did the job and felt much stronger running today.
Now Benjamin picked up a new trick from me. The other day he got on the scale, saw his weight , and said - "Daddy, see, I weigh only 47 pounds - this means I need a snack!"
Ran with Benjamin, and Jenny later in the afternoon + a bit of always on the run. Total of 13 miles for the day.