Ran up Payson Canyon approximately 5.5 miles, then down and tacked some extra on on the end.
I ran with some speedsters. For me going up was a tempo run, though they were running more at training pace. I was able to keep strong the whole way up. I fell a little behind those I was running with at about 4.25 up, but I didn't give up or reduce my effort much. My time to the turn around is 46:10, about an average 8:54 pace up.
I tried to run the downhill hard for the first three miles down, but naturally with working hard uphill, I found it hard to keep my pace even at the pace I normally run the canyon when I do an all downhill run. My splits for the first couple of miles were about 6:50, 7:07, 7:40 (bad mile!), then 7:22. I then slowed down to cool down to more like a 8-8:30 pace. My legs, surprisingly my hamstrings especially, felt tired those last couple of miles.
Overall I think that it was a good run. | 