Breakthrough long run today. I ran a 12 mile mile MP tempo run on a rolling hills run. AP for the tempo was 6:07.xx. It hurt today but very pleased with my pace after running the highest ever mileage in one week with some tough workouts. Breaking 2:39:59 at St George is looking like a reality. The bummer today was that I got a flat tire on the way home. AP for the entire run was 6:32.