Ran with Ted again in the morning in the Provo Canyon. Warmed up to the Nunns park. Then the standard 3 mile tempo down to the bridge in 15:53. An improvement over Thursday by 5 seconds. Mile splits - 5:17 - 5:20 - 5:16. On the last mile let is slide a bit on the next to last quarter (1:22), but then got mad and hit the last quarter in 74.
Overall, the feeling was that 5:20 pace was reasonably comfortable, but an attempt to go faster would produce a familiar toxic feeling in the body. I have always believed the toxic feeling comes from the lactic acid build up, but now I am wondering if this is something else. I remember feeling this at slower speeds at times towards the end of a half-marathon or a marathon when somebody passes me, and I am determined to stay with him or die. So I speed up, run for about a minute at a faster pace, but not necessarily fast enough to make me breath very hard or get the heart rate up to the lactic threshold levels, and boom, the toxic feeling comes, and there is nothing I can do, except slow down. Once I slow down, things are back to normal, other than the fact that my competitor is gone for good. The feeling does correlate with lower blood sugar levels somewhat, at least it is more likely to appear towards the end of a long race.
Ted finish the tempo run in 17:25. That is an improvement by almost a minute for him.
Afterwards, 5x400 on the flatter section of the trail (0.5% net drop, rolling) with 200 recovery. 69.6 - 69.7 - 71.8 - 71.0 - 67.2.
In the afternoon ran with the kids. Benjamin wanted to run in the Payson Onion Days 5 K. I told him he had to qualify. The qualifying standard was to run his half mile with the first quarter in 1:45, and the last one in 1:40. He did 1:44 - 1:39 with the last 100 in 22. This gave him a half-mile PR of 3:23. So he qualified with flying colors.
Afterwards took Benjamin and Jennifer to their soccer practice. Ran around enough to get the total for the day up to 15 miles. Then helped the coach, and played a practice game.
Finalized my plans for the upcoming Saturday. Glen wanted us to shine the store uniform in Park City, where he now lives. So I am doing a half-marathon leg of the relay. Bob Thompson is doing the other half. We are racing another team from the store - Mike Kirk/Darrell Phippen.