Notes
Plan was .7 warn-up, 4 miles@6:00ish, 4 miles@5:35ish, 3 miles@5:10ish, .3 cool-down. But it was on the Boomer route and I added the steroid extension, so pace was going to be hard to plan. Ran by effort.
1st part: Headwind up Jenkins (gradual uphill). Tried to hold back a little on the downhills because I'll need some discipline early on at Boston. Could feel some fatigue in my legs but the breathing was good.
2nd part: Some tough uphills on the second part. Crawled up the hill on Spy Glass
3rd part: Normally I have a big pace acceleration at the start of each section but I didn't speed up at all at first because I was climbing a really tough hill. The entire first mile consisted of a massive uphill, followed by a massive downhill. On the downhills, you couldn't see the bottom of the hill until you started running down it. Felt like I was way out of control. Second mile was a net downhill and I my legs felt like jello from all of the pounding, which is what I wanted. Sciatic nerve really hurt over the last 1k or so. Last 1/3 of a mile or so was gradually uphill and I pushed it a bit.
Decent workout overall with some good hill running stimulus. 5:35 average for the workout portion.