Sasha and I ran a total of 20.4 miles this morning in 2:24:32. We kept most of the run slow, but we did run a 4 mile tempo a little over 2.5 miles into the run. The goal was to run the first 3 miles at 5:30 pace, and then to speed up the last mile. We ended up hitting the 3 mile mark in 16:29, and followed that up with a final mile in which we hit the first 1200 in 4:00 and then sped up the last quarter. Sasha ended up with a 79 last quarter, while I ended up with a 72. Total time for 4 miles was 21:41 for me, 21:48 for Sasha. Later on we ran 2 more miles fast, running the first in 5:38, and the second in 5:28 after a 400m recovery between repeats. The last fast mile was faster than it was supposed to be as I got excited due to seeing a few people on bikes that I wanted to run down while passing some BYU guys running in the opposite direction. | 