Got up this morning and it was raining. A speed workout in the Provo Canyon was the last thing I wanted to do. However, I know one thing, something they say in the General Conference and other church meetings a lot - you are free to make choices, but you are not free to choose their consequences. The consequence of missing a speed workout is failure to develop speed. I did not want that consequence, so I went and did the speed workout anyway.
Warm-up, then a mile with ankle weights, then a 1.5 tempo uphill in 8:35, 4 100 meter strides at then top, and then the real workout begins - 16x300 down with 200 recovery. Managed a sub-50 average for the first 8 with some tailwind. Then it turned into a headwind, and I slowed down to barely sub-51 with a couple of slower than 51. The slowest was 51.6. Gave it pretty much all I had on the last one and got 49.0. Average of 50.4 for the whole workout.
A little bit of jogging, and then a 1 mile tempo down in 5:16 into a headwind. I liked how that mile felt. I had to work, but it was relaxed and felt sustainable. Total of 12 miles for the workout.
Legs felt a bit sore from the 10 mile race on Saturday.
Ran with Benjamin, and Jennifer, in the afternoon and also did a mile of always on the run in the evening. Total of 15 miles for the day.