Run 44:47 [3] 3.83 mi (11:42 / mi)
shoes: Saucony
Ran the four mile loop. Ryan's plan was the following and I did just that...
1st mile (to stoplight on 156th): very easy - First mile 12:39 pace. Slow
2nd mile (just past the 60th overpass, on the trail): push it a bit more, aim for slightly faster than half marathon pace) Second mile - 10:44 pace.
3rd mile (all the way back to 40th): on the hills, focus on staying tall, head up, not staring at your shoes; quick turnover. Third mile - 12:21 pace
Final mile home: point the belly button straight ahead (no sloppy hips); relaxed shoulders, half marathon pace. Fourth mile - 10:56 pace
I just have to say that focusing on your form with your shoulders relaxed....open chest...non swaying or sloppy arms....no sloppy hips...potato chips in fingers is REALLY difficult....not cardiovascular wise but just hard trying to focus. The run up hill went by super fast and felt easy because I was concentrating so much on my form.
I felt REALLY good on my run.