AM - 10.5 miles in the Provo River Canyon with Steve and son James. Sasha was sick so he did not join us. We did a 2.25 mile warm-up going up the canyon and then did the 3 mile tempo route down the canyon. We let James go with a 3:30 head start with the goal of running no slower than 7:00 pace. The plan was to run the 3 miles at about 5:45 pace or somewhere close to marathon effort. I wanted to run by how it felt. We were a little faster but the good thing is it felt like marathon pace effort at least until we picked it up the last 1/2 mile. 1st mile was 5:35 and it felt very relaxed, we had a pretty strong headwind coming down the canyon as well so it negated some of the downhill effect for sure. Tried to stay steady the 2nd mile and even though it has a small uphill stretch for about a 1/4 we hit another 5:35. With a 1/2 mile to go we started to pick it up as we could see James in the distance. We all finished at almost exactly the same time which mean James ran pretty fast. Our last mile ened up being 5:29 for a total time of 16:39 and the lst 1/2 mile was 2:41. The last 1/2 mile felt like threshold pace. Steve and I then ran back to the top and then back to the car again to end up with 10.5 miles with an average pace of 6:47 for the last 10 miles. Steve wanted to pick it up again for another mile back to the car and I felt decent so wnet along with him. We ended up running the last mile in 5:40 which felt like marathon pace effort again. So overall 4 faster miles of 5:35, 5:35, 5:29, 5:40 which all felt pretty comfortable today. I will get a couple more miles tonight with Jared. I'm glad Steve was there as it was nice to have someone to chat with for the run. Steve seems pretty fit as the pace never seemed to bother him much and he was able to carry a conversation the whole time. St. George is going to be fun seeing how well all of the bloggers run and meeting everyone at the pasta party.
PM - 2.4 in the snow, 1 mile with Jared. Wow it was 59'F for this mornings run and this afternoon it was 37'F and snowing!
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