Started the day with a 1 mile jog before going to the temple. In the afternoon drove to the Provo Canyon for the speed workout. It was warm - probably about 70 degrees.
Warmed up a mile. Then another mile with ankle weights (2.5 pounds each). Then a 1.5 mile tempo uphill to the Canyon Glen Park in 8:45. Tailwind.
4x100 strides. Then 10x500 down with 200 recovery. Fairly strong headwind, but I think the warm temperature mitigated the effects somewhat. Hit the first one in 1:25.5. Then the headwind got stronger, slowed down to 1:27-1:28. The one with the uphill which is always the slowest was 1:29.7. Sped up back to 1:27s afterwards. 1:24.9 on the last one with the last 200 in 32.8. Total time for the 5 K 14:32.6, more than 15 seconds faster than last week. This is a siginficant improvement.
The form felt like I was using my muscles better, so I was not getting as tired towards the end. On the kick on the last one, I did not feel extremely anaerobic. Rather, I felt I did not go faster because I just did not know how to recruit the muscles to go sub-32. Normally, it takes me a few all out strides before I can break 30 seconds on 200 meters.
A little jog, and a tempo for a cool down. Also to measure the wind. 2 miles, one up, and one down. First mile up was 5:48, then 5:38 down on the way back with the same effort. 11:26 for two miles.
Later, ran with Bejamin and Jennifer, and added another always on the run mile. 15 miles for the day.