Saw Dr. Jex. He took an X-ray of my lower back in the running position with the knee lifted up. I wanted him to check if I lose the lumbar curve when I lift up my knee. Sure enough, I do, it goes down from 35 degrees to 13. This explains why I do not lift up my knees very much. However, it is not yet clear what the root cause of this would be, or how we should go about fixing it. He also gave me a special cylinder for mid-back exercises.
Then went to the Provo Canyon for some serious painful work. Started with a warm-up followed by a prayer asking for the courage and humility to accept the pain. Then 5x400 alternating down and up. 70.6 down - 76.7 up - 70.1 down - 75.8 up - 69.1 down. I think that was close to still air.
Then a jog up to Nunn's Park, and the standard 3 mile tempo down in 15:53. Splits - 5:21 - 5:16 - 5:16. The head wind has picked up, but it was not as bad as last week, I think. Regardless, this is the fastest time of the year. It was quite painful, but I was holding the pace. The last two miles felt like a very long quarter. I think taking the headwind into account, this is probably worth 2:26:30 in St. George.
Then a jog back to the place of quarters. The place of pain that leads to success. Again, the same 5x400. The head wind now got stronger and it showed in the splits. 72.2 down - 75.0 up - 71.9 down - 74.8 up - 66.3 down. Pushed hard on the last one, but I think if there was somebody to push me it could have been faster.
2.7 mile cool down. Total of 15.2 for the workout. Came home, the weight was down to 141lb, this means I need to eat and drink a lot.
Then I thought about all the things I had to do. I remembered a comment made by one Russian coach who coached high school runners. "Those teachers, they just do not get it. The guy has just finished a 20 K run, and they expect something from him. He cannot do it, he is as if had just had 100 grams of vodka!" The fatigue of a workout has an interesting effect on you. I think it is very good. It helps you lay aside the matters that are not important and pay more attention to the things that really matter. In the New Testament there is a story of Mary and Martha. Mary is listening to Christ, while Martha is busy serving guests. Martha gets upset because Mary is not helping her, yet Christ says that Mary has chosen the better part. Sometimes we fill up our lives with stuff, mostly not that important in the eternal scheme of things, and forget to take the time to choose the better part. I think the fatigue of a workout, combined with the experience of overcoming pain prior, has a tendency to take us from the Martha territory into Mary's territory and take the time to choose the better part.
Ran with the kids in the evening. Total of 17.1 miles for the day.