6 miles @ 8:55/mi. Murdock trail north solo.
I threw in some 1/2 mile intervals this morning at the beginning of miles 2, 3, 4, and 5.
Split pace/mi: 7:39, 7:09, 7:20, 7:12
The last 1/2 downhill-ish mile was at 7:54/mi at moderate effort.
At the 3 mile turn around I stopped at the gate and tried some of the exercises from the "Th Ideal Pre-Race Warm-Up". I know the timing wasn't ideal, but I didn't think about it until I was well into my run. I've seen some elite runners doing this sort of exercises. I may try to work them into my routine. Here's the link:
http://www.active.com/running/Articles/The-Ideal-Pre-Race-Warm-Up.htm
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