Slept in this morning to have the nervous system ready for the tempo run. Ran later in the morning. Found Karl Jarvis on the trail. We used to train together a lot, but then his schedule change to where we could not do it any more. Turns out we live only a mile away from each other. Ran with him for a while. Got a nice 5.4 mile warm-up for the tempo. Then ran the standard 5 mile tempo from Geneva Road to the Utah Lake Park and back. First mile 5:30, second 5:32. So far so good, feels easy, very steady pace, HR at 159. 13:49 at the turnaround (2:47). Had a glitch recovering from 180 turn, next 200 in 45, then 43, 1:28 for the quarter. Next quarter in 1:25, 5:40 for the mile, 16:42 at 3 miles. Then 1:26, followed by 1:24, and again, 1:26 and 1:24. 5:40 for the mile, 22:22 at 4 miles. HR climbed to a steady 162. The pace now feels harder, although it is slower. Next quarter uphill is 1:26 followed by a 1:24. I cannot seem to break the pattern. Leftover from the quarter repeats maybe? I push, and then I want a break. Then 200 in 40 seconds, I got excited. But then slowed down to 43, (1:23 for the quarter), followed by the last quarter in 1:25. I think it would have been 1:24, but with 100 to go I saw a dog without a leash or visible owner, it looked like a playful dog, and it looked very interested in playing with me. So I lost concentration and slowed down a bit. After I finished, the dog started playing with me, but I was not in the mood. 28:00 for the run, best time of the year so far. Last mile in 5:38, which I consider a 5:31 equivalent going the other way, or flat. HR climbed to 167 at the end. I might have been getting slightly dehydrated, or perhaps the surge to 40 seconds for 200 m after 4.5 raised the HR. What is odd is that the surge did not hurt as much as it should have, but at the same time, the last quarter was slow, and it felt the same as the surge. There were small random and rather mild bursts of wind. Maybe they were stronger than they felt. I wonder if that what caused the odd fluctuations of the pace on the second half. Ran a cool down, 12.25 for the run. Ran with the kids in the evening.
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