A.M. Total of 12. Benjamin did 8, Jenny 3.5, Julia 3, Joseph 3, Jacob 2, William 1. I did a tempo run for 2 miles from the canyon bridge to the house in 11:33.0. It started getting warm by then, but did not seem to bother me too much.
P.M. Did the strength work magic on my legs. I've been doing it for a while, but not recording it. In the last 4 months or so I've been doing one-leg vertical leg press 3 times a week with 165 lb with 3x10 repetitions on each leg. I saw an improvement of about 7 seconds per mile in the tempo runs in the first couple of weeks, and then it plateaued. So I decided to try something different. I stumbled upon an interview with Victor Seluyanov, a Russian exercise physiologist with connection to the Russian national teams in various sports, who proposes that it is possible to cause myofibrillar hypertrophy in a slow-twitch fiber by filling it up with a moderate amount of hydrogen ions. This is not easy to achieve by just running because the moment you relax the muscle the mitochondria will neutralize the hydrogen ions. With a fast-twitch fiber achieving this is much easier because it does not have enough mitochondria to do the cleanup. However, the cleanup cannot happen when the muscle is contracted. So if you do an exercises that never lets the muscle relax, you achieve the effect.
He recommends performing very slow repetitions with a moderate weight never achieving the full range of either flexion or extension until you start experiencing a good amount of discomfort. His term for this type of exercise is "stato-dynamic" - an odd hybrid of static and dynamic in other words.
So I decided to try this - 90 lb on one leg of vertical leg press very slowing going back and forth between the knee angle of maybe 90 degrees and 150 degrees. The angle really does not matter as long as the knee is never fully extended or flexed or close. What matters is that towards the end you experience a certain type of burning pain. I've always associated it with the taste of lemon in the muscle - as if there were a taste receptor inside. For me doing it this way it took 15 repetitions to start feeling a significant amount of pain, and the last 5 require some mental toughness to get through properly. I could, of course, just push faster recruiting the fast twitch fibers and it would make it easier, but it would defeat the purpose of the exercise.
I did 3x20 on each leg.