Running 2:33:00 [4] 17.0 mi (9:00 / mi) +995ft 8:32 / mi
shoes: Saucony Guide pink #3
Long run on Bear Creek bike path. 3 min WU, then 3x1 mile tempo pace with 2 min easy in between. 1:40 easy then 2x1 mile tempo pace with 2 min easy in between. Tempo miles at the beginning were faster than goal, around 7:30, because it was downhill. On the way back the tempo miles were uphill and into the wind, so I could only do about 8:30-8:45 pace. Felt good.