AM - 15 miles. Emigration Canyon tempo run. Needed to pound the quads a little to harden them up for TOU1/2 in two weeks. I didn't go too hard in the race yesterday, so this was a situation where back to back workout days actually made sense (ie. more time to recover today, take an ice bath, etc., as opposed to being at work). Andrea and I started at East High and ran up Sunnyside / Emigration Canyon. She turned around at the 6 mile mark and began her tempo, I went up another mile before starting back down the road. Splits for the 7 mile tempo were: 4:57, 4:54, 4:51, 4:49, 4:42, 4:38, 4:29.
33:20 for 7 miles, average pace = 4:45/mi. I was shooting for something in the 5-5:10 range, so this was a little quick, but did not feel overly strained. I definitely set aided PRs along the way for the last 5K (~14:20) and 10K (~29:20). I enjoy (and can run quicker on) the gradual downhill sections on Sunnyside a lot more than some of the steeper grades further up the canyon. Felt good to let 'em fly a little bit this morning, without going too hard. I actually feel really good right now. We had a bit of a tailwind this morning on the tempo, which would be really nice to have at TOU as well! :-) PM - 4.4 miles easy.
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