10 mile tempo run on the Provo River Trail by Geneva Road. Mostly flat course - slightly almost invisibly rolling, but I can never run as fast there as I do on a true flat course.
Ran 2.5 out, then back, then repeat. First 2.5 in 14:23. Back in 14:29, next 2.5 in 14:26. Feeling OK, just regular 5:45 - 5:50 pace, nothing special. Then the last 2.5 really hard in 13:37 at a steady pace. That is quite a bit faster than I expected for the total time of 56:55. A couple of weeks ago I ran it in 13:44, and that surprised me. It felt different than two weeks ago - more aerobic.
What is interesting is that at the end I had virtually no kick, but I was able to hit the last 0.5 in 2:40 at a steady pace.
Additionally, did the "always on the run miles" during the day, and ran with Benjamin and Jenny on my cooldown.