Ran the standard tempo 3 miler down the Provo Canyon in 15:35. Mile splits - 5:10 - 5:16 - 5:09. On the positive side, no quarters slower than 1:19, and all 1:19 quarters felt fairly comfortable. On the negative side, 1:18 quarters felt a lot more painful, and the last one in 1:15 did not feel good at all. This predicts about 2:25-2:26 in St. George given good conditions, but I have another week to get my spine into a better shape, which in theory could happen any day. So there is still some hope for a qualifier (2:22:00) in St. George, but if not, the spine will get beat into good shape eventually, I hope, and then the Trials qualifier would not have to be done in St. George. I hope to see the real Sasha come out of hiding in some near future day.
Afterwards, 5x400 down with 200 recovery. 69.3 - 71.2 - 69.4 - 68.9 - 67.5. I knew there was something up with the second one, as it felt too aerobic. Sure enough, the clock testified that it was not because I gained fitness. On the last two, I focused on bringing my hips forwards to avoid the bucket sitting, and my lower back somewhat cooperated. I felt the best on the last one, not counting the 71.2, where my mind was still half way into the tempo run.
Ran with the kids in the afternoon. Also took Benjamin to the track to check his sprint speed. 19.4 in 100 meters, same as before.
We got an offer on our house tonight, and we accepted. Now we will move on to make an offer on the house we like near the Provo River Trail.
Bench press in the evening - 3x[5x105lb].