I ran with Sasha and James this morning. After just over 5.5 miles we said goodbye to James and then started the 5 mile tempo. We started off with a 1:28 quarter, and then sped up, going through the first mile in 5:36. We hit the second mile in 5:28 (11:04 for 2 miles) and made it to the turnaround in 13:51 (2:47 for .5 miles). We pretty much held this same pace for the next 1.75 miles averaging about 5:30 pace. We hit the 4 mile mark in 22:06. At this point I told Sasha that I was going to take off with .75 left, and after going through one last quarter in 1:23, I finished the run hitting the last three quarters in 1:16, 1:16, 1:15 for a total time of 27:16 for 5 miles. Sasha came in at 27:36. We then ran back to Sasha's house to finish up with 12 miles. |