Kim and I met up with the SF group at 5am. It seemed awfully warm already so I was worried the heat might spoil the run but once we got down into the river bottoms it felt cooler and the canyon breeze actually felt quite refreshing much of the time. Ave pace 7:47 Started out with the big group then at the base of heartbreak Tyler, Dan, Hal and I took a left turn to head up around the golf course. Hal was still hurting from the Payson downhill Wednesday run so after 3 miles Hal and Dan held back and from then on it was just Tyler and me. I was a little nervous about pushing the pace since I was also feeling a little bit of tightness/soreness in the ankles and calves from the Payson run but after a few miles I was feeling pretty good and was able to keep with Tyler. I don't think Tyler ever got tired much the whole run so I'm wondering if perhaps he could run a 2:40-2:45 type marathon at SGM. After we climbed up Harry's around mile 9 we started speeding up each mile for the next 8 miles, finishing up with a mile at the fast end of the 1/2 marathon pace range. I was tired by the end but thought it felt easier than 2 weeks ago when I ran a similar workout alone. I think having a running partner to help push the last few miles helped quite a bit. Splits for the progression miles as follows. Some of these don't look very progressive just because there is some downhill early. Effort-wise they got a little harder each mile. mile 10 - 7:13 (downhill)
mile 11 - 6:55 (downhill)
mile 12 - 7:35 (stop for drink and gu at beginning of this mile)
mile 13 - 7:05 mile 14 - 7:08
mile 15 - 7:01 (stop for drink and gu at end of this mile) mile 16 - 6:40 mile 17 - 6:20
Finished up with some easy miles back to my house. Started noticing the heat the last couple of miles. I feel good about the run and this week in general. Looking forward to a reduced mileage week next week finishing with Provo River 1/2 marathon next Saturday.
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