AM - I decieded to help out with the Provo River Run today so I started at Breidal Veil Falls and ran a 15 mile run to the finish area and helped set up the finish. I ran easy the first 5 miles which was the downhill part and then slowly picked it up the rest of the way. I am calling it all easy miles because I never really felt like I was at marathon pace effort. The last 5 miles were at 6:30s and the overall average was 6:43 pace for 15.1 miles. Looking at splits from Garmin the first 5 was 36:00(easy downhill) the second 5 was 33:30(flat) and the last 5 was 32:30(flat). I will run some more tonight with James.
PM - Ran a mile with Jared then another mile with James and decieded to do a 2 mile progressive tempo with James. What I call a progressive tempo is where every quarter is faster than the last quarter and you finish close to your mile pace for the last quarter. James did great and accomplished the goal running every lap faster. We hit two miles in 12:50 with the last mile in 6:08. He is really starting to get in great shape and is able to make me have to work a little as well. This puts me over 115 miles for the week.
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