Went to the Provo Canyon in the morning. Did the "reboot" tempo. The wind was deceptive. It did not feel strong, but the pace pattern indicated it had more impact than it seemed it should.
The wind was blowing out of the canyon, so headwind on the uphill.
Started with 16 100 m strides at tempo pace. Then ran 1.5 uphill in 8:36. Felt the quads were cramping up. Stopped, did a stride downhill, then continued. A mile up in 5:43 for the total of 14:19 for the first 2.5. Again a "reboot" - some jogging and a stride down. Then 2.5 downhill in 12:49 for the total of 27:06 for the 5 miles. When I reached the top, I did not think I would get anywhere close to 27:00. I thought I was just tired and running slow. But it turned out to be just a stronger headwind.
Turned around again and did 14 strides going up. Then a tempo mile down in 5:04. 11 miles for the run.
In the afternoon did my "always on the run" and ran with Benjamin and Jennifer to make it a 14 mile day.
Bought a pair of ankle weights in the evening to work on the hamstring reflex.