Provo Canyon Tempo Run with Ted. Standard 3 miles down from Nunns to the mouth of the canyon. Feeling a bit of a cold. Woke up a couple of times at night to perform the flush routine - bathroom, and then replensh the fluids and electrolytes with EmergenC. However, the damage so far seems to be isolated to the throat and the nose, the rest of the body is performing fine. The HRM on The Toy was not cooperating today. I think the air was too dry, and it was too cold for me to work up a good sweat. Ted suggested a special gel. I might give it a try in the future.
Ted's calves were tight, and he was not sure if he'd be able to finish the tempo run, but he decided to give it a shot. To make things interesting, we gave him a 30 second head start. I watched him take off wondering how in the world I'd ever catch him.
Decided to learn from my Monday experience, and run the first two miles without forcing it. Just use the intuitive feeling of what pace was appropriate for the cardiovascular performance limit imposed by the cold conditions, and patiently wait for the cardio system to become fully engaged before trying to push it.
First mile in 5:21. Ted's calf tightened up, he backed off, I caught him right after 1.5. As I was passing him, two deer crossed the road right in front of us. Second mile in 5:18. Now I think I am ready. Pushed it a bit harder, ran 1:18 - 1:18 - 1:19 - 1:17 for 5:12 on the last mile. HRM started working at the end, showed 163-164 peaking at 166 at the end. The last 100 meters is actually about 0.5% grade up, so you have to push it just to keep the pace.
Ted finished in 17:10 without working too hard.
Ran with the kids in the evening. Also worked out with weights - bench press 3x5x105lb.