Workout called for running all miles at conversational pace, and then the last .5 speed up and the last 400meters full out sprint.
I chose a new route today, as I didn't want to run round and round. LOL I mapped out a great 8 mile route, that included some gradual hills. Legs/knee felt awesome, tho the temp was about 80F, most of my run (thankfully) was in the shade, so it wasn't so bad. I brought 20oz of powerade mixed with water, and I also took a carb boom vanilla/orange gell at the 5 mile mark.
Don't know why I did, but I weighed myself before the run and I was 119, and after the run I weighed myself again and I was 117.2, granted my run was in the late PM, so not sure how accurate the original weight was, but looks like I lost about 2lbs on the run. Does that mean I didn't drink enough? I never felt winded, thirsty or anything, it was just an awesome run. Tho, the sprint at the end was a tad hard to do, but I did it:)!!
Mile splits according to my Garmin 301 were:
M1 - 9:43
M2 - 9:35
M3 - 9:21
M4 - 9:35
M5 - 9:06
M6 - 9:38 (there was a gradual hill)
M7 - 9:14 (a gradual downhill)
M8 - 8:38 (with the sprint at last part:)
Overall the run felt great and my legs felt amazing:)