Another bad night of sleep. I woke up at 5:15 and met Bonnie in Provo for a tempo run. I got there a little early so jogged around until she arrived. We started on the Provo River trail at Geneva Road and ran toward the lake. We ran 2.56 warm up in 24 minutes, then started the tempo. The goal was 3-5 miles at 7:35. It was a windy day, though, creating actual waves off Utah lake which was beautiful to see, but not so fun to run in. Mile 1 7:45, ok since Bonnie wanted to ease into the tempo, going into wind, Mile 2 7:31, Bonnie is strong Mile 3 7:17, we are going a little fast but as I start thinking I should slow us down a little Bonnie says, I think I can do this forever, so I think, ok! Mile 4 7:37, at 3.3 miles Bonnie stops for a few seconds, she is hurting and thinks she might stop, but we start up again without much delay, we take mile 4 one quarter at a time and she keeps hitting her splits dead on (1:53 for quarter) .33 @ 7:35 pace, She stops and is done, she kept the same pace all the way until the end of the tempo. I am guessing the fast mile 3 didn't help her, I wish I had paced her a little better, but I think it showed strength that she was able to go a mile further than she wanted to and was able to maintain the 7:35 the whole time. We finished with a cool down in the mid to high 8's. It was nice to run with Bonnie and get to know her better. Great job Bonnie!
Ave pace 8:22 | 