Wanted to incorporate hills into my longer run today, but I only did 2 repeats because I knew I still had like 6 miles to go once I was done with them and I ddin't have water with me. I really loaded up before I went and actually had a stomachache from my binge-drinking. About 24oz of water and a little Gatorade before I left. 2 x 0.25 hill repeates without stopping in 1:55, jog dwon, and then 1:39 and on with the rest of the run. I wanted to make this a progressive run towards the end and threw in little surges...sort of like striders except slower and I stayed at that pace then. The last 2 miles into 10-15mph headwinds and I was definitely running my hardest here. I was definitely hungry before I left and I ate so much pain there. I worked on getting my quad lift a bit higher for longer stride and could definitely feel the burn there. Everytime I felt like tuning it down a bit I thought of the race...that will definitely be a good motivator.

8.5 in 1:04:02 for 7:32 pace with the first 3 or 4 miles in high 7s and the last 3 quite a bit faster. I'm guessing my exertion level against the wind would have easily been in the high 6s.

Sorry for the length folks.

Have a nice day.