Ran in the Provo Canyon. Forgot The Toy (Garmin 305). Warmed up from the Canyon View Park to the Nunns Park, then ran the standard 3 mile tempo downhill in 16:11. Mile splits - 5:25 - 5:22 - 5:24. There was a small headwind, and it was raining.
I also felt the lack of sleep. Jacob and Sarah somehow got stung by a wasp. The commotion woke me up at 4:40 am, and I did not feel like going back to bed especially since I did have a lot of things to do. So by 11 am I felt more like a nap than a tempo run, but more like a tempo run than just an easy run, or I would have taken a nap during the run otherwise. I wish I had brought The Toy to measure the heart rate. Based on the breathing, I think I had a hard time getting the heart to work. I would periodically speed up to a 1:19 - 1:20 quarter, and not have the mental energy to sustain the pace.
Once I was finished with the tempo, I started jogging to make it 10 miles total for the run. After a mile I realized that this would be quite a drag. So I ran a tempo 1.5 uphill in 8:44 passing a runner that was going at a decent pace in the process. Then jogged a bit more and reached the turnaround point between the Canyon Glen and Nunns Parks. On the way back I met with the runner I passed earlier and asked him how far he was going. He had only 0.5 more to go before his turn around, so I decided it would be better to run 3 miles with a friend than 2 alone. The runner's name was Scott. He had just run the St. George Marathon in 3:22. I invited him to join the Fast Running Blog crowd.
Ran with the kids in the afternoon. In the evening did bench press 3x[5x105].
Cheston remarked that I already started training hard. Actually, this phase of my training is what I call active recovery - 60-70 miles a week, occasional tempo runs, no long runs, occasional races. This gives me a mental and a physical break to be ready to hit it hard in January or February - 80-90 miles a week, long tempos, hard tempos, interval work, race as often as I can. I believe a race is the best speed workout.