I wasn't able to get out early this morning so I missed the cool hours. It was 72 deg when I started and 80 at the end. I ran a 2 mile warmup at 8:07 pace then down and up the 1 mile highway hill twice. I normally run the harder effort on the uphill. This morning I decided to run the downhill harder. I ran the first mile downhill in 5:40, back up in 8:27, second downhill 5:36, back up in 8:17. Running the uphill in under 8:30 isn't exactly easy but it's probably not quite MP either. Then I ran 2x1/2 miles and 1x1/4 mile with 1/2 slow recovery. The halfs were 2:54 and 2:59 and 1/4 in 1:21. Final 1/2 at 7:06 pace. I felt good early in the run but got feeling more beat at the end than I expected. I think the hills took more out of me than I expected. Overall though felt like a good workout. Overall pace for 9 miles was 7:17. |