Today we did a long run from Goodlife Fitness in downtown London, out to Southdale and Wickerson, and back. Lots of hills, which is good because at Around the Bay 30K race, there'll be about 8k of hills at the 18K mark. Here are my mile splits:
8:52
8:29
8:28
8:36
8:42
9:22
9:07
8:30
9:10
8:45
8:04
8:04
8:25
8:36
8:39
8:47
8:49
8:40 (pace, 3/4 mile)
Average overall was 8:40, which wasn't bad. I was particularly pleased that I was able to power up the hills in the middle without significant issues. The right leg still isn't as strong as the left due to the hamstring issue, but I can feel that it is getting stronger. Cap'n Bob Weir and I ran pretty much the whole run together and were able to speak in short sentences all the way, so we weren't significantly winded.
Temperature was minus 8 degrees C. with insignificant wind until the last 1.5 miles. Road conditions varied from dry to thin snow covered.
Overall, a good run!
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