Notes
Another run at Swallow with Dec, Bren and JB. Nice and easy first loop starting from the stairs. After that did an uptempo for about 4 miles with Bertha in the middle. Woof. She is much harder the second time/when tempoing. Started the tempo off a bit too fast. My guess would be I was going around 6 min pace/maybe a lil under. Started to feel that about 15 in going up that first hill just decided I had to make it to the turn at the 4 milers and it would get better. Ran down the BEAUTIFUL trail for "the bitch" hill and continued for a lil bit. Jogged it in once I hit 25 min. Overall pretty good day. Right hammie and left lower back really tight, especially when I started tempoing.