I met with the SF group. It quickly became Alli, MacK, Josse and I since we decided to not go to bishops to save some time on the workout (MacK had to get to a 5k for her church after the run). We decided to start our tempo at the top of pretty little road for some downhill, 4.71 miles into the run. It's hard to find a long stretch of downhill in the SF/Salem farm country, but we did our best to patch one together :) Josse was going to tempo 3 miles and I was going to tempo 4. I was fine with anything from threshold effort to marathon pace (6:30-6:50). Mile 1 - 6:25, this mile had the best/fastest downhill, marathon/half marathon effort
Mile 2 - 6:38, short downhill (Zephyr) then flat, felt like marathon effort
Mile 3 - 6:36, we turned left at powerhouse road, so gradual slight downhill, Josse did great and was done with three, marathon/half marathon effort Mile 4 - 6:29, I turned around and did the gradual uphill mile to finish the tempo off. Unfortunately this mile felt harder, 10K-half marathon effort. I was glad to break 6:30 (even if by a second) on the uphill, though. I then turned around and met back up with Josse. MacK and Alli did a tempo at a more moderate pace (6:40ish) but didn't turn left on powerhouse road so we didn't see them again. It was nice to run in SF and see lots of running buddies. It was great weather, it started at 38 and worked up to about 46. I am wearing shorts now so I need a new blog name. All my ideas are either not clever enough or too clever, so I am working on it. I had ice bath #2 for the year and Endurox.
Ave pace 8:04 I ran with the two kiddies just before lunch for a mile. They did very well. I'll count that as 1/2 mile. I ran it in 11 min. pace.
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