Tempo run on the Provo River Trail by Geneva road this morning. Again 2.5 out, 2.5 back. The course looks flat, but I've wondered about that since I've noticed doing mile repeats that the first mile out is always 5 seconds faster than the same mile back. Sure enough, there is a 25 feet elevation drop on the first mile, which makes 25 feet climb (0.5% grade) on the last. Otherwise, it is indeed flat. Ran it in 28:26.3, 6 seconds faster than Monday. However, unlike Monday, I was feeling lazy and sleepy from the very start through the first half. After that, I was just tired. The splits were 5:39 - 5:40 - 5:45 (with a U-turn) - 5:43 - 5:39. First half 14:10, second 14:16. Felt strong. but stuck in the 5:40 gear. During the cooldown saw Steve Roberts and Dan Hinckley. They were doing a fartlek. Ran a bit with them - about 0.1 mile, hit a 100 in 16. Came home and ran with the kids. Still had 4 miles left for the evening. Took Jenny and Joseph in the stroller. I think I've figured out the meaning of Thing 1 and Thing 2 in The Cat in The Hat. Julia is Thing 1 and Joseph is Thing 2. You have to catch them with a net! I suppose I could be The Cat In The Hat when I come to somebody's house with them. Anyway, Sarah (The Fast Running Mommy) is very happy when I take one or both of them. Decided to do some power work while I had a chance. Warm-up, then two 100 meter bounds (no stroller for the bounds). Covered 100 m in 43 steps. Looks like the legs are still a bit weak from the marathon - this should be 41 - 42 steps normally. This is consisent with what I've been seening in tempo runs. Then jogged some more, and did 4x60 meters uphill (3% grade) with the stroller (70 pounds of kid weight) and ankle weights. 14.5 - 13.8 - 14.1 - 13.9. Jenny and Joseph had a lot of fun. Then parked the stroller, and did 2x60 up in 10.7 - 10.9, one down in 9.4, and then one up in 10.7. Some interesting observations - not much speed-up after dropping the weight, and even after changing the direction. This is also consistent with the 5:40 pattern in the tempo run. My intuition tells me I need some downhill work. I still have no idea why this happens to me, but running uphill for a long time makes me slow. There has to be a way around it, though. Did bench press also. 3 sets of 3 with 100 pounds, narrow grip. | 