Notes
I got to UC late after everyone had left, but i had already made up my mind to run a hard effort up Mount Alpha. I went to the gate and a little beyond until i hit the 5.50 mark where the blacktop ends and figured that was far enough since i needed to go back and get home. Normally i would add on to officially get 12 miles but not tonight. I ran a moderate hard effort but still conservative on the pace for the first 2.5 miles or so to where i turn onto Alpha then i picked the effort(not the pace). It was pretty slow for mile 3 but it was a sustained effort on a rather hot and humid day. After that my legs were pretty heavy going to the end but i recovered well coming back and was able to run a very steady and hard effort the entire trip back. I probably felt good going back because i kept the effort in check going out. I was able to roll pretty good on the rollers on Alpha and the steep downhill was fast but controlled and Chappel i was running a steady effort with my stride wide open then i hit the flats which were a shock to my quads(literally and figuratively) and i was able to run the remainder of the run on the flats at a sub 8 minute pace which was pretty good for today being the day after a 11 miler yesterday. Really pleased with this effort after Tuesday's less than stellar night. Splits for the run:8:40,8:53,10:03,9:00,8:28,8:30,8:04,7:20,7:11,7:48,and 7:50.