AM - 22.1 miles, Long Run / Tempo Run on the Jordan River path. Had a great crew this morning - Chad, James, Andrea, Emily B, Devra, and Mae (not sure if I am spelling her name right). The first 11 miles were pretty easy as we ran as a group (7:01 per mile average), then I did a 10.5 Mile Tempo on the way back. This was originally intended to be a progression run on the way back, but I hit marathon pace almost immediately, and since it felt smooth I just kept it rolling. Splits for the second half of the run were 5:29, 5:20, 5:21, 5:19, 5:17, 5:14, 5:15, 5:24 (had to come to a complete stop to get out of the way of some bikers), 5:14, 5:12, and 2:35 for the last half-mile. Total time for 10.5 miles was 55:40 (Average pace = 5:18 / mile). Then I added on a little bit more to run back to Andrea, and ran back in with her as she was finishing up the last quarter-mile of her tempo finish. This was another excellent confidence booster for me. Once again, it felt very smooth and controlled. I love tempo runs! They are definitely my strength, even when I'm cranking out 140 mile weeks. And the fact that I am hitting sea-level marathon goal pace at altitude is a good sign. My legs will be ready for the pace, but it should feel even easier at sea level. Four weeks from tomorrow!!! PM - 3.4 miles shakeout
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