Notes
This was a strength building workout as I get ready for the 10K and half marathon 3 weeks apart. I went on the hilly half marathon course, going easy the first 8 miles and then running 3 hard miles from 9-11. The first mile was all uphill. @nd mile 60% up and 40% down and the 3rd, rolling and slightly downhill overall.
I was hoping to break 7:00 pace for the average of the 3 miles, but that first mile, put me too far behind. I did have right hamstring tightness and right Achilles pain at 9.5 miles and I questioned if I would have to slow down, but I stayed with it and a few minutes later, I was fine.
I am happy with this workout. Especially that I was able to run a fast 3rd mile in the pickup.
3 mile splits: 7:28, 7:13, 6:32. (7:03 ave.)