Slept in this morning and missed Ted. Ran on the Provo River Trail in the afternoon. It got warmer, so I decided to do a health/fitness test - standard 5 mile tempo from Geneva Road to the Utah Lake and back. Got 28:18. Splits - 5:38 - 11:12 (5:34) - 14:01 (2:49) 16:57 (2:56, 5:45) - 22:39 (5:42) - 28:18 (14:17, 5:39). HR took 2 miles to work its way up to 161. Then after the turnaround my legs quit. The upper quads were feeling overworked. HR dropped to 153. I regrouped and brought it back up to 158. Then I figured out a trick that allowed me to get back up to 5:40 pace. Hamstrings and quads are antagonistic muscles. So if you contract one, the other will relax. I tried lifing my feet up higher to make the hamstrings work more. This should have given the quad more of a break, and it did. I figure the trick was worth about 5 seconds per mile in that situation.
Came home, ran with the kids.