Down in Manti for good ol' small town 4th of July festivities. Woke up around 5 and went out to do my long run for the week. Plan was for 20 miles with the middle 16 miles at under 8 min pace. This week and last week I notice it takes me a good 8-10 miles before I can get into a good rhythm and the sub-8 pace starts to feel nice and easy. I'm wondering with all the trouble I have running decent 5K races if I shouldn't try doing an 8 mile slow warmup before the next race. The excitement of this run and what got me really pumped to finish the last 8 of the 16 miles closer to 7:30 pace than to 8 was in pacing Kim to another great 5K PR for her as she finished in 23:55 and broke 24 minutes for the first time. I was thinking with Manti being about 1000 ft. higher in elevation than SF and with Kim not getting a good nights sleep and with no taper that a PR might not be in the cards. But with all the great training she's been doing she totally smoked the last mile (around 7:15 pace?) to get the sub-24. Check out her race report for more details. Good job Kim! Ave pace for middle 16 miles: 7:50. Finished of the 20 miles with 2 easy cooldown miles with Kim. This is the best my legs have felt this year after a 20-miler. Hopefully this means good things await down the road... | 