Ran in the morning, 12 hours after the track meet on the Provo River Trail by Geneva road. Warmed up, then a mile with ankle weigths, some more jogging, and started the tempo run. Figured 5 miles a marathon pace would be a good idea, since I ran hard only 12 hours ago, and a marathon is coming up in a week.
Gradually warmed into a good aggressive marathon pace, and hit 2 miles in 11:14. Then 14:02 at the turnaround (2.5). Felt very relaxed at that pace, although I could tell that I had run a 5 K some time not too long ago. But at 5:37 pace it did not bother me very much. 3 miles in 16:51, and I decided to run the last two hard for fun to see if I could do it faster than in yesterday's 5 K. I sure did - 10:58, and 27:49 total. In the 5 K, it was 11:11. Interestingly enough, I ran the last 5 K of this tempo run in about 17:10, only 19 seconds slower than a race 12 hours earlier! Looks like I am starting to suffer from the Mike Kirk syndrome - racing all distances from 5 K to the marathon at almost the same pace.
Of course, as Paul has pointed out, the wind can really knock you out of rhythm in a track race, and make you run a lot slower than any logic would suggest is possible. But still, the whole thing does sound rather funny.
Got home, and took Benjamin and Jennifer for a run. It was another big records day for Jennifer. We hit the first half mile in 4:50. Then she sped up to almost 8:00 pace, and kept saying it was not fast enough. So we picked it up even more. Hit the next quarter in 1:59. Then Benjamin decided to start a kick, and Jennifer decided to not let him escape. So that gave us the last quarter in 1:46, and 8:35 for the mile. Last half was 3:45. This shows that Jennifer should be able to break 8:00 on the mile without too much difficulty if she went out hard from the start.
Did some more "always on the run" miles - 13 for the day.