Tempo run in the Provo Canyon this morning. Warmed up to the mouth of the canyon. Then ran 5 miles - 2.5 up, and 2.5 back down. Headwind on the way up. Quads were sore from Alta Peruvian for the first time probably ever enough to feel a signicant difference.
Total time 29:13. Mile splits - 6:02 - 6:01, then the next quarters were 1:34 and 1:39, which gave me 15:16 at the turnaround. This was rather odd - the headwind did get stronger, and the grade did get steeper, but I think I slowed down more than I should have. Possibly sore quads are to blame - quads become more important as the grade increases.
Turned around, and tried to shift gears. A quarter in 1:28, then another in 1:23. This gave me 6:04 for the mile. Now got into the rhythm. Next two miles 5:35 and 5:31.
It felt good to get the blood going. Cool down. Then we went to see Dr. Jex for more Pettibon treatment. Ran 0.7 strech on the way back since I had to drop Sarah off with the car and the kids at the computer school.
Ran with the kids in the afternoon, and added some more during and after Benjamin's soccer practice.
Also played a practice game. Some kids including Benjamin were on my team, while the coach and another parent were on on the other, as well as the rest of the kids. It really helped to have Ryan, who scores most of the goals in their games, on our team. We ended up winning 1-0 to Benjamin's delight with Daddy scoring the goal with 30 seconds to go.