I ran with Sasha this morning and we had a good run. After doing a 3.5 mile warmup in just under 30 minutes we did a 3 mile tempo. We started out with a 5:24 mile (1:23,1:22,1:20,1:19). I led the first quarter, then Sasha took the next 2. We continued this throughout with Sasha taking 2 quarters for every quarter I took. We ran the second mile in 5:22 (1:18,1:17,1:24,1:23). This included a 180 degree turn halfway through. Also, at the turn Sasha asked if we could slow down a bit because he is running a race on Saturday so he didn't want to push it quite so much, thus the slowdown. We ran the last mile in 5:27 (1:24,1:21,1:24,1:18). I was getting slightly antsy, which is why we dip to 1:21 for the second quarter, and then I decided to pick it up the last quarter and run in front even though it was Sasha's quarter to lead which explains the 1:18. So, over all time 16:13 (5:24,5:22,5:27). I guess I am in a little better shape than I thought I was, which explains why I was able to drop down to 5:10 pace mid workout and not be feeling it by the end of the run, so that is positive. I have also done few speed workouts in the last few months so this is encouraging. After we finished we ran a few extra miles to bring our total to 10 for the workout.
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