I ran a 10 mile tempo with Sasha this morning out on the Provo River Trail 5 mile out and back course. We hit splits of 5:48, 5:43, 5:43, 5:43, 5:59 for the first 5 miles. Other than during the second and fifth miles, pace was erratic as I kept wanting to speed up, and Sasha would ask me to slow down. The fifth mile was slow because Sasha needed a break. During the second half I ran mile splits of 5:42, 5:40, 5:30, 5:09, 5:02. I was with Sasha until 7.5 miles, at which point I took off after the turn-around and ran the last 2.5 miles in 12:48 with quarter splits of 79, 78, 78, 78, 77, 76, 77, 76, 75, 74. Total time for 10 miles was 55:59. Sasha finished almost 2 minutes after me in 57:57. I was happy with the effort and result of the tempo. The majority was much easier than I am accustomed to, but the last 2.5 miles made up for it, and I finished stronger than I remember finishing when I used to live here. After running back to Sasha's house we ran with his kids, and finished up 20.5 miles in 2:23 |