Notes
went out to four lakes from diz's house. when i started it was a little hot but not terrible and the temp got better throughout. it was pretty humid though and i did end up feeling pretty dehydrated the last few miles. went from diz's, down the limestone trail to the bike path, took hobson all the way down to college, cut off onto the regular tempo route, did 4ups/3downs, took a shit at a residents place, and then went back to college and took the same way back. hit each hill with slightly increased intensity and it ended up being a pretty good mini-workout within longer mileage. the 4ups/3downs was 2 miles and did that in 11:40 so not bad-dont really have anything to compare it to. on the first hill my left leg tried tightening up but did some buttkicks on the way down which took care of that fortunately. was glad i was able to hit the hill pretty hard at the end. last hill was about 4:40 pace average. rough splits throughout were 639, 625, 627, 617, 612, 230 for bit to hill, then 552, 548 for 2.0x hill miles, then after a quick pitstop 637, 720, 614, 608, 621, 218 last bit back to diz's. overall solid night run doubling back from a bike/workout only a few hours previous. On a side note, my watch said my HR hit 210 on the last 2 hills. i was breathing hard but really did not feel that bad so im sure its not 100% accurate but either way apparently i pushed my body pretty hard on this run. 3xchoc milk chug right after strides