1 mile warm up, the 4 times up Bille Hill - just under about 1/4 mile long, about 150 foot elevation gain. Averaged around 1'45" to 1'50" per uphill run, about the same time to jog back down. Finished with a mile or so cool down.
Evening run around the orchards of Durham. Starting to "talk up" the Napa Valley Marathon amongst my co-workers, so I guess I'm trying to convince myself to "go for it".
First long run in a while - a "test" to see how ready I am to start on a marathon program. Run felt really good, a few aches and pains, (left quad, mostly), but overall everything felt really good.
First three miles at 8 minutes, 45 seconds per mile. 9.5 min/mile pace overall, last mile at 10'05". Need to work on that "negative split" concept....