Ran with Steve Hillam and Steve Ashbaker in the Provo Canyon this morning. Started at the Canyon View Park. Warmed up to the Nunns Park. Then Steve Ashbaker and I ran our standard 3 mile tempo downhill to the mouth of the canyon. The plan was to trade leads every two minutes for the first two miles at a brisk tempo pace, and then try to run each other into the ground on the last. The first mile was 5:12, the second 5:08. Then we duked it out on the last, hitting it in 4:55 with the last quarter in 69. Our overall time was 15:15, which is a record for me by 8 seconds, and for Steve by 10 seconds.
Then we jogged some, and did 5x400 downhill with 200 jog recovery. 70.6 - 67.3 - 70.7 - 68.0 - 65.9 (last 100 in 15.3). Steve was a bit faster on the last one - 64.3. Total of 11 miles for the workout.
In the evening ran with the kids in the Provo Canyon. Also lifted weights. 3 sets of 3 with 100 pounds. Total of 13.8 miles for the day.