LONG RUN I met Ben and Jon at Ben's place at 6:30 and we drove up to Sardine Canyon to get a long run in. We didn't know what to expect since we've never run up there before, but Ben's wife runs there a lot and said it was a good run. So we dropped my car off in Brigham City and then drove about 6-7 miles up the canyon. The plan ended up being 2 mile warm-up, a good chunk at sub-6:00, 2 miles easy, 3-mile tempo, and then 1 mile easy. The warm up we did up a dirt road and then back down. It was a nice dirt road and it's tempting to head up there again sometime and just run on that road. Then we started the sub-6:00 portion of the run at mile 3. We had 3 miles downhill (which we were still trying to get warmed up on) and then we did 9 miles around Mantua Lake on a nice, flat dirt road. I really enjoyed the two laps of the Lake; it's very beautiful up there. Then we started down the canyon again with two easy miles. Finally we did 3 miles at tempo which was one really fast downhill mile, one gradual uphill mile, and then another downhill mile (though not as steep as the previous one). Finished up with one mile easy to round off the 20 miles. Splits: 12 miles at sub-6:00: 602 556 547 (downhill first three) 558 554 551 546 546 549 549 544 545 (9 flat miles around the lake) 3 mile tempo: 449 (steep downhill) 529 (gradual uphill) 505 (somewhat steep downhill) | 
