Notes
Awesome workout! I haven't done hard hills in months. This was the first hill workout to prepare me for the hilly half marathon. I knew I was going to have a great day when I did the steady 2 mile climb just under 8:00 pace at slightly faster than easy pace. I worked all the uphills hard and on the downhills tried not to brake. For the most part, I was ok downhlil. At some point I will need to run hard downhills and hopefully the knee will take it.
Last 5 miles @ sub 7:25.
The only slight negative was I bit have some off and on knee pain in the first 6 miles, but interestingly, it was fine on the downhills.