22.5 miles up and down Provo Canyon. Great run with Fritz, Trevor, Jeff, Chris, and Jacob. 10 miles easy up the canyon (7:00 average), then 10 mile tempo down the canyon, then 2 mile warm down.
For the 10-mile tempo, I averaged 5:20, which is right where I wanted to be today. My splits ranged from 5:08 to the upper 5:20's, but most my splits were in the upper teens. Fritz killed it today (5:08 average for the tempo). Is he ready for St. George, or what? I thought about going with him, but I decided to stick to my plan and just go for marathon pace effort. I'm glad I did. I didn't want to over-do it (I've done that before). Trevor did great and hung with me for 8.5 miles. He's going to have a good race at St. George.
Beautiful, cool day for a run. The fall colors are already impressive up South Fork.
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