7:30 am - 20 miles with Sasha and some with Benjamin up and down Provo Canyon. After a 2 mile warmup Sasha gave Benjamin and I the one minute head start for the three mile time trial tempo run (a repeat of two weeks ago but this time with Benjamin). Mile 1 - 5:24.12 (a few tenths faster than last time), mile 2 - 5:33.86 (5 seconds faster), and mile 3 - 5:38.40 (10 seconds faster) for a total time of 16:36.38 and a 15 second PR. Benjamin took off with 800 meters to go and finished about 10 seconds in front of me. We jogged back to Sasha's house then ran a mile with Joseph. At this point we are about 8 miles into the workout. Sasha asked how miles I was planning on - I said 16 but he said 20, so 20 it was. However, the last 3 were to be at marathon pace, yikes. Well, three miles became four and I did manage to keep in the 6:30's for the first two miles but had to take a water break (first of the day) and a breather for 20-30 seconds. I proceeded to plod through the remaining 2 miles - finishing the 4 (with stops) in about 27:50. I have a lot of work to do but this was a good start to what I need to train for for my next marathon. | 