Tempo run with Steve Ashbaker today in the Provo Canyon. We did 2 repetions of 3 miles downhill starting at Nunns park and finishing at the mouth of the Provo Canyon. Steve had already run 5 miles in the morning and was feeling tired. We decided to do the first one at 5:30 pace trading leads every minute.
5:21 for the first mile. Steve asked me if I minded if we slowed down. I agreed. Our next mile was 5:16. So much for slowing down. On the last one we picked it up to 5:08 to hit 15:45 for the total. Not bad especially with the head wind.
Then we jogged back to the start again. Turned out Steve did not realize we were doing another repetition. Since he was already feeling out of gas, we decided to go easy on the second one, and we sure did. 5:42 for the first mile. It felt so good.
When Steve heard the split, he picked it up a bit during his turns, and I responded with the same on mine. Second mile in 5:24. The pace kept slighly creeping up. This makes me think of a passage in the Book of Mormon: " And others will he pacify, and lull them away into carnal security, that they will say: All is well in Zion; yea, Zion prospereth, all is well—and thus the devil cheateth their souls, and leadeth them away carefully down to hell." (2 Nephi 28:21).
I had only hoped for a sub 5:20 last mile. However with a quarter to go I realized that if we did it in 74, our average for both tempo runs would be 5:20 per mile. It was my turn to lead. We ran it in 73 to give us 5:08 for the last mile, and 16:14 for the total.
Then Sarah came with the kids to the park and brought us some fruit. I ran another mile with Benjamin and Jennifer.
Afterwards, Steve came to our house, had dinner with us, and we set up his blog.
With the "always on the run" miles, the total mileage for the day was 15.