Got up in the morning, read the scriptures, and drove to the Provo Canyon hoping to catch some tailwind for my downhill speed workout. Turned out this time I could not have both - the wind was blowing into the canyon. Parked at the Canyon View Park as usual.
Warmed up to the Canyon Glen Park. 4x100 strides. Then 8x300 down with 200 recovery. Averaged 49.9 into a mild headwind. Then ran to the car, and put on ankle weights. Jogged a mile, tooks the weights off, and started another session of 8x300.
The head wind picked up quite a bit, so I had a hard time telling if I slowed down because my legs were tired, or it was just the head wind. The form felt better, however. I averaged 50.7 with the last one in 48.6.
Jogged a bit to recover, and then ran a light 2 mile tempo up to get my jacket. With the tail wind it was 11:42. This tempo is actually a good recovery after the intervals. If you start it soon enough after the last interval, you actually feel better towards the end instead of being more tired.
Put on my jacket, and started a return tempo back to the car into a head wind. 1.5 miles in 8:28.
In the afternoon, did my always on the run, and ran with Benjamin. Also followed Benjamin pushing a double stroller with Jennifer and Joseph as he rode his bike. Probably got in about 0.5 miles of tempo doing it - Benjamin is getting faster on a bike and the stroller is heavy, although we've fixed the flat tires. Total of 16 miles for the day.