Run (run 1 ) 2:55:00  20.25 mi (8:39 / mi)
slept:8.0 weight:117lbs shoes: Nike Wildhorse 4
Wow. felt really good today. I warmed up on treadmill and did 1 mile at 7:40 pace w 2 minutes 8:30 pace easy then 1 mile at 7:40 pace. So that was 3 miles in 25 minutes. Then ran out side to trails and did rolling hill trails, pushing the downhills and some flats for 14 more miles. Out 7 miles was 1:04:40 and 7 miles back were faster at 61 minutes. got back on treadmill and I kept my Nathan pack on but I felt really hot. I did the first 7:40 but only got to 1/2 mile, i had to slow down and take that pack off. it was hot and heavy feeling at this point. so then did 1 mile at 7:40 pace; easy 1/4 mile at 9 minute pace and then did 3/4 mile at 7:40 pace to end at 3 miles. I feel really good about this work out. I ran all the hills at no slower than 11 minute miles. woo hoo!!!