Recovery tempo run in the morning. Ted joined me for the warm-up and the cooldown. I suppose the term "recovery tempo" may sound contradictory, but I find this type of run very useful. It gets the blood going through the legs and gives you an overall pleasant feeling. It also measures how well you are recovering. And it helps maintain aerobic fitness through recovery.
I did the standard 5 miles on the Provo River Trail. My initial goal was to keep the 6:00 mile guy at bay. That was fairly easy, I decided at 0.5 to keep the 5:48 guy at bay instead and get sub-29:00. First mile in 5:47. Next mile in 5:42. They say the appetite comes while you are eating. Decided to keep 5:44 guy at bay. 14:21 at the turnaround (2:52), 17:14 at 3 miles (2:53,5:45). Next mile in 5:43. Got to close one more second on him. HR finally reached 155. Ran the next uphill quarter in 1:26 followed by 1:25.5. Saw Ted ahead of me and subconsciously sped up. Ran the next quarter in 1:23.5, followed by 1:20. Got 28:32.8 for the run, last mile in 5:35.
Hamstrings were not as sore as yesterday, but still sore. I could feel it during the tempo, but not much more than when running easy. I could really feel it at Dr. Jex's office during the massage. He also had my X-ray results. Since March my neck curve has improved from 27 degrees to 30 (ideal 35-45), forward head tilt from 5 mm to 2 mm (ideal 0), lower spine curve in sitting position from 5 degrees to 16 (ideal 35-45), and lateral lower spine deviation from 8 degrees to 6 degrees (again sitting position), ideal 0.
Ran with the kids in the afternoon.