Notes
1 mile warm-up
7 miles at marathon pace: goal of 9 minute miles
1.44 mile cool down
Warm-up mile was over 10 minutes so I was worried I might not be able to get to and maintain 9 minute miles. Picked up the pace though and got to where I felt like I was at 9 minutes which seems to be at about 84-88% max HR which is high for that pace. Was mostly able to maintain the pace but it felt fast instead of comfortable. I finished the 7 miles in 1:00 which would put me under 9 minute miles but then I ran/walked the last 1.44 miles.
All in all not a bad run; it was very humid.
Finished with abs and foam rolling.