5:15 am. Plan was to do a 10 mile General Aerobic run. 4 mile TM 6 miles trail. After about 2 miles on the treadmill I started feeling a little bit frisky. Started out at a 7:00/mile pace and then every 5 minutes I bumped up the speed about 10 sec/mile for 1 hour. So by mile 9 I was at 5:43/mile pace and then finished the final 1/2 mile at 5:30. essentially this turned out being an 8 mile Tempo run. This is a workout I used to do all the time training for Ogden but since I have been running more outside it is very hard to simulate something like this. Definately the fastest 10 miles I have run in training I think. Over all 10 miles in 1:02:30 6:15/mile average pace. I figure if I can run at this same effort on Saturday at Provo River 1/2 taking into account downhill and tailwind I should be able to hopefully run a 1:18. According to the Race Time Predictor I need to run 1:16 to pull off a 2:40:00 at TOU. Not sure I have a 1:16 half in me yet. HR. Started out at 140, Avg. HR 158 Max. HR 172 (LT zone) 11:45, 6 mile recovery run for lunch, with a peanut butter/honey sandwich, and Muscle Milk to wash it down. 6 Miles in 46:00. 7:39/mile pace.
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