Long run with Jon, Paul, and Ruth with Jon's work running group. They had water and Gatorade/Powerade every 3 miles. We stopped at most of them. The route was sweet (Blacksmith Fork Canyon), but the cars were especially frequent today. Before we started, Jon and I ran ~2 easy miles in the dark. Jon and I were dropped off at Mile 3 of TOU course and we ran up to the start. Paul and Ruth started at the top and gave us some "roadkill" to go after. They held us off pretty good until they waited for us at the first "aid station". From that point on we ran together down the canyon. Jon and I ditched them at mile 12 of the course and hit some faster stuff. I wanted to work on running MP while super tired. This fit the profile perfectly. We went 5:49, 5:48, 6:04 (we went up the big hill (1/3 mile long) instead of turning onto hollow road, so this mile included going up it then recovering on the way down). Then we backed off to Tinman Tempo pace 6:22, 6:16, then practically sprinted to catch Ruth and Paul at the finish. Overall, it was an excellent run and one that should help the body be ready for the big dance. T-2:21:10 (20.6 miles) (6:51) 152 ave 183 max (big hill) T-16:22 (2.15 miles) (7:40) 142 ave - Early run with Jon ** Longest run this year (not counting Ogden Marathon) at the end of my highest mileage week ever including 2 big workouts and a quality long run. Great week of running!
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