Notes
Ran over to Air Force Hill (3.5mi) and marked out .25 miles from the peak down in each direction then ran 5 loops going hard on the uphills and all out on the downhills. Averaged 7:45 on the uphills at 15% and 5:30 on the downhills. Then ran home at 7:10 pace to make 10. Then ran an additional slow mile with Kate around the block. Then went to work and did 15 minutes on the stairmaster at setting 11 (out of 20) and went 1.35 miles. Setting 11 was good and I felt pretty worked but I think next time I will go up to 13 or 14 as that seemed more realistic towards Hope Pass.
Training Plan Entry
Hill
10 mi
6-10 miles, just run what feels good to you in terms of volume. If you're fatigued then just get 6. If you feel awesome then run up to 10. Include as many downs as possible.
MAF effort for all of this. Steady volume.