I ran a 10 mile tempo this morning with Sasha. We ran to the start of the 5 mile tempo, and we ran it twice, followed by running back to Sasha's house. We started off the tempo kind of slow making it through the first mile at slower than 6:00 pace, and then picking it up into the 5:50's. we hit 5 miles in 29:39 (first 2.5 in 14:53, second 2.5 in 14:46). After that, we slowly picked up the pace a little more and went through the last 5 miles in about 28:2X to finish a few seconds over 58:00 for 10 miles. 12.75 total for the run counting the warm-up and cool-down. |