I ran a 20 mile long run today with Sasha. In order to celebrate the end of the construction on the trail (they finally paved it!) we ran the 5 mile tempo about midway through our run. My total time was 27:37 with splits of 5:41, 5:38, 5:37, 5:25, 5:16 (81, 80, 80, 75 for the last mile, and 54-55 for the last 300). Sasha originally wanted to run 86 second quarters for the tempo (5:44 pace) but once we got started he told me that he was ok with 5:40 pace. I didn't feel too loose at the beginning, but as I slowly became more comfortable I started to speed up until I hit an 80 second quarter during the 4th mile. I ran the last mile alone and Sasha dropped back. At the end of the run we ran the last 2 miles fast in 5:57 (2:58, 2:59) and 5:42 (2:54, 2:48). |