I ran 20 miles with Sasha this morning. We went 10 miles from his house up the Provo canyon, and the came back. The original plan was to start a tempo run at the turn-around and tempo back to his house, but there was a lot of construction on the road and it made running miserable (cars driving 40mph+ and only 5 feet from the runners, dirt in your eyes and mouth) so we decided to start our tempo early. So, we started out our tempo, and within a short period of time as we started to get into the canyon, a nasty wind hit us. So, we were running uphill into a decent headwind, and at what I can best describe as an aggressive marathon pace we were not even hitting 6:00 pace. We made it to 5.75 miles and we were 29 seconds behind the 6:00 guy. During some of the nasty stretches we were hitting anywhere from 93-96 second quarters. We turned around shortly past the 5.75 mile mark of the tempo finishing up the first 10 miles in 1:09:19. We then started to make our way back down the canyon, and without even trying hard we were going much faster. With a heart rate that was almost 10bpm lower than my average coming up the canyon I was going 20-30 seconds faster per mile coming back down. I ran the last 2 miles of the tempo in 5:29, and 5:14. My heart rate during the last mile was about the same as my heart rate going up the canyon, which tells me that the difference between up and down was anywhere from 40-50 seconds per mile. Total time for the tempo was 58:38 for 10 miles. We then finished running back to Sasha's house and ran a fat mile in 5:53 at the very end. We finished with a total time of 2:14:37 for 20 miles, running the last half in 1:05:18 | 