Notes
Three mile warm-up followed by 3 miles at half marathon pace with a final slow cool down mile. I really focused on staying controlled and running at a pace I knew I could hang onto for a half marathon. This was run on the gravel path around the national mall. There is a loop that is just over a mile, ran this 3 times. Effort was about right, I don't believe I overshot, but looking at splits it could have been a little too quick. That said it was definitely controlled. I never felt like I was running that fast.
One thing I have been noticing is as I run faster I seem to lengthen my stride but my cadence slightly drops. I may try focusing on that to see if I can keep it up to where it normally is when I run slower.
Splits
Mile Pace GAP Elev Cadence
1 8:58 /mi 8:46 /mi -10 ft 172 spm
2 8:17 /mi 8:07 /mi 0 ft 182 spm
3 8:12 /mi 8:01 /mi 3 ft 180 spm
4 7:30 /mi 7:20 /mi 3 ft 178 spm
5 7:35 /mi 7:27 /mi 0 ft 178 spm
6 7:32 /mi 7:21 /mi -3 ft 178 spm
7 8:52 /mi 8:37 /mi -3 ft 166 spm