Ran on the Provo River Trail by Geneva Road with John Bishoff and Steve Hillam. Did a warm-up, then 4x100 with ankle weights - 18.8 - 19.0 - 18.6 - 16.8. I asked them to run fast enough to drop me on the last one, they did, and I ended up setting an ankle-weights record for a 100.
Then a 10 mile tempo run. John and Steve were helping as much as they could. John made it through the mile in 5:46, which is his official mile record for now. I was doing fine at first - 14:26 at 2.5, the next 2.5 in 14:37. Then around 7 miles I noticed that all of a sudden the same effort is giving me about 5:55-6:00 pace. Not good - dehydration, out of glycogen, lack of sleep, nervous system overload, lack of speedwork, adrenal glands quitting, overtraining, a combination of all of the above or something else? Decided to try to pick up the pace anyway - after quite a bit of grumbling managed a 1:23 quarter, then after a 200 in 43 which felt hard decided perhaps pushing the pace was not wise. Backed off, and coasted. Did not even bother to look at the watch for a while, then when I did, I realized I was going 6:12 pace. I finally talked myself into speeding up to 6:00, and even managed the last quarter in 1:23. So perhaps I possibly overreacted to the slow-down. 29:34 for the last 5 miles, and 58:37 for the whole run.
Took the kids with me to get the oil change/safety/emissions/registiration at Jiffy Lube. While we were there waiting, we ran to the nearby track at Provo High. Benjamin set a 400 meter record of 1:36.2. We then did some more running.
In the evening added another 2 "always on the run" miles. Total of 16 for the day, and 90 for the week.
Also decided to start working out with weights. I have a hunch that testosterone somehow contributes to a good running economy. A masculine muscle works like hard rubber on ground contact, while a feminine is more like cotton. My intuition tells me I could use more hard rubber and less cotton in my muscles. Testosterone, I suppose, is the hormone would make the muscle more like hard rubber. Maximum effort in lifting weights should stimulate its production. So today I did 3 sets of 3 with 85 pounds, and that was about maximum effort.
Sandy Classic did not give Glen any comps, but fortunately Murray Fun Days 5 K did. That means I am going to be having fun in Murray on the 4th of July. It would be interesting to see how I do in a 5 K after three 90+ mile weeks with all the tempo running, and no speedwork.