Did not get good sleep the night before. New resolution. If I am not in bed by 10:30, I will do a handwritten dictation of one paragraph. I normally do not use a pen, and try to avoid doing it as much as possible. This is a much more unpleasant punishment for me than smelling socks. I grew up with the public bathrooms with non-flushing toilets where people used to smoke. That adjusted my sense of smell. I find the sock smell rather aromatic, almost like flowers compared to a Soviet-era mens bathroom in Moscow. Sarah, however, is going to smell my socks.
Ran the warm-up with Ted. Still did the standard 5 mile tempo run. Decided to go marathon pace, and then pick it up if I felt good. First mile in 5:49, followed by 5:43. Feeling asleep. Got into a rhythm on the third one hit the turnaround in 14:22 (2:50). Next quarter in 1:26, and feeling strong. Decided to shift gears to threshold on the last 2.25. Next quarter in 1:23 (17:11, 5:39), then 1:22, 1:23, 1:23, 1:24, the mile in 5:32. Now the lack of sleep is starting to show. The legs feel strong, but the neural drive starts disappearing. But still not too bad.
The uphill quarter in 1:26, feels like I am slacking, but it takes super-human mental effort to go any faster. Then 1:25, 1:24, and the last one in 1:20 to beat the 5:40 guy. 28:18.3 for the tempo, last mile in 5:35, last 2.5 in 13:56.
Did a fairly brisk cool down with Ted. He was trying to beat the 7:00 mile guy on the last quarter, so we ran it in 1:29. We missed him by 7 seconds. Had Ted told me what he was trying to do, I would have run it harder.
Ran with the kids in the afternoon.