Went to the Provo Canyon this morning. Regular warm-up including a mile with ankle weights and strides. Then started speedwork.
Ran a 2.5 mile fartlek down on the trail alternating quarters between sub-5 K pace to go anaerobic with quarters at tempo pace to learn to clean up. At the end, ran the whole half mile at 5 K pace. Splits: 68 - 80 - 71 - 82 - 73 - 84 - 74 - 86 - 77 - 75. Total time 12:49.9. Last half really hurt - it felt like the end of a 5 K, exactly what I wanted. I think this is the closest a man can get to labor.
Jogged 2.5 miles up, and did the down portion of Paul's ladder again going down: 1000 (3:01.8) - 800 (2:26.2) - 600 (1:48.2) - 400 (69.8) - 200 (32.8).
In the afternoon, jogged a mile with anlke weights and Joseph in the stroller. Wore ankle weights most of the day. Ran with Julia her quarter, then with Benjamin and Jennifer on the way to the swimming pool. Swam with them a bit, did 50 yards in 57 seconds, that was all I could do - not a lot of power in the arms, especially at the swimming angles. Total of 14.5 for the day.