Went with Ted to the Provo Canyon. Warmed up with him, then did 6x1 mile with 200 m jog rest. Alternated down and up. Started 1.25 miles away from the 3 mile tempo finish. The goal was to get a good cardio/muscle workout for anaerobic threshold. Assuming the nervous system is currently the holdback, I cannot push it hard enough in a regular tempo run. So breaking it up should help then.
Splits - down 5:12.4 up 5:39.7 down 5:11.8 up 5:41.2 down 5:12.6 up 5:35.6. At the start of the last one I saw an older man on a bike and asked him to pace me. The pacing helped.
We talked some afterwards. Turns out he was a 4:30 miler in his younger years. He told me I looked like a 400 meter runner. I've actually heard that observation before. I think the strength is there in the legs to run a good 400, but the coordination and the neural drive is not. I was actually a pretty good middle-distance runner as a kid - 3:03.8 in 1000 meters a month before turning 13. However, the best I've ever done on that distance is 2:49 at the age of 18. I suppose I'd be able to do about the same now. But based on my 13 year old performance, I should be running at least 2:35. Something went out of whack in the way of speed between 13 and 18, and stayed that way.
In the evening ran with the kids. Benjamin was sick, but wanted to watch Jenny and Abby run from the stroller. Afterwards, I took him for a Daddy half-mile in the stroller. I promised him I'd break 3:30 for him. Well, with 200 to go I saw that 6:00 pace would break his record of 3:23. So I picked it up, and hit the last 200 in 40 - 3:18 for the half mile. Felt strong. Proper tire inflation makes a lot of difference when pushing a loaded double-stroller.
Afterwards, ran to church again to finish the hometeaching stats entry.
Also, did the bench press, 3 sets of 3, narrow grip, 105 pounds.