Jogged some in the morning with Eric and George. Then drove to the Provo River Trail by Geneva road to do the tempo run. First, 4x100 with ankle weights. Felt a bit of the pinched nerve problem in the back that I had a year ago, and decided to do them more relaxed. 19.3 - 18.8 - 18.5 - 19.0.
Jogged some more, then did a tempo. 2.5 out, 2.5 back, then turnaround and another 1.25. Maintained a fairly steady pace for the first 5 miles - 29:03. 5:45 felt too fast, 5:50 felt just perfect. After the turnaround, gave myself 0.25 to regain the momentum, and then accelerated to an aggressive half-marathon pace. Last mile in 5:22 very steady - 1:20 - 1:21 - 1:20 - 1:21 - they were probably all 1:20.5. Felt very good, the stride was relaxed, the legs were not cramping up. Jogged some more afterwards. Total of 13.25 miles in the workout.
Jogged a mile in the afternoon. In the evening, ran with the kids. Total of 16 miles for the day.