A.M. Started with Jeremy and Ariel. Warmed up 2.2 miles, then did my test tempo - 3 miles up the Provo Canyon from the mouth to Nunn's Park. The purpose of the test was to measure the effectiveness of my latest work on improving the spinal elasticity. My suspicion is that in the last year it began to deteriorate in response to the overload resulting from the recently discovered L-4 defect which I have had since birth. So in other words, it has always been bad, but lately it has gotten worse. The problem manifests itself in poor uphill performance, and particularly when there is a headwind. I attempted to address the problem by increasing calcium intake, and doing weight exercises to strengthen the hip extensors and the lower back. My reasoning is that if what I am doing is effective, I will see a major improvement in the uphill/headwind performance, but only a relatively minor improvement in neutral or aided running (flat, downhill, or tailwind).
In the tempo run I managed to do 18:09 with the splits of 5:57, 6:06, 6:06. As far as I could tell, there was a headwind which did not bother me as much, and no tailwind. At least I felt it going up, and felt no adversity on the way back. That was a big positive. On Saturday I did 5:59, 6:15, 6:15, which was an improvement over 5:51, 6:16. 6:32 two weeks prior. I felt like my leg turnover was better and it was being facilitated by a bouncier step as it is difficult to move your legs quickly when your landing is like plop-plop (think of running on a surfaces that is too soft, you cannot get good leg turnover). So I am 6 seconds per mile away from qualifying to race seriously again.
Did a total of 10.7, then ran with the kids. Jenny was at the camp ( but she did get 2 miles in there), Julia and Joseph did 2, Jacob did 1. Benjamin ran 6. I ended up with a total of 12.7.
P.M. 0.7 with Benjamin, 0.3 with William.