Nice run mixing it up and AWESOME pace there. The foot must be getting better. Hey, have you tried the Newton Hill Simulator workout on the treadmill? Julie on this blog posted it on her Dec 27 post. Check it out if you're doing TM running, may worth a try. In a nutshell it looks something like this:
Mile Marker Incline % Speed Setting Pace/mile
3.0 - 3.7 3% 7.6 7:53
3.7 - 4.7 1% 7.5 8:00
4.7 - 5.0 6% 6.8 8:49
5.0 - 6.4 1% 7.5 8:00
6.4 - 6.8 4% 7.3 8:12
6.8 - 7.4 1% 7.5 8:00
7.4 - 7.8 6% 6.8 8:49
I would put the speed setting on the slower end of your marathon pace to begin with. That said, nothing can replace running on REAL hills. On one of your long runs, try to plan your route so that you have some uphills at the last 1/3 of your long run. The Newton hills aren't that big deal. The Lehi bench hills are more challenging than that. It is the placement of the hills at Boston that's the challenge. You have to think of the half in Boston NOT at mile 13.1 but at mile 18. Those who run smart the first 15 miles will have the energy for Heartbreak Hill at mile 18 and something left in the tank for the last 8 miles onto Boylston finish. Have fun training!
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