Ran in the Provo Canyon. Warmed up, then the standard 3 mile tempo down partially for training and partially for a test of health. Managed 16:26 with the mile splits 5:36, 5:24, 5:26. HR at 160-162. Legs started failing on the last 0.5, the pace became noticably more difficult, not a good sign. Did not feel good after finished, but I've felt worse.
Jogged uphill for a while at 8:00 pace, and after a while started feeling good. First thought of dowing some 100 m accelerations down. Then started feeling better, and decided to do 5x400 down in 75 each with 200 recovery. Did 74.0,74.6,75.3,73.8,70.7. Felt OK, HR climbed to 160 by the end of each repetition - this shows how anaerobic those quarters are - the heart does not have the time to respond.
Ran with the kids at home.