10/5/11 (Wednesday) Run

Today I ran 4 miles in 31:15.  I ran the entire run at 7.5 mph until I reached mile marker 4.40.  At this point I did 6 strides (100 meters) at 8.8 mph.  However, I did the 5th stride at 9.0 mph and the 6th stride at 9.3 mph.  Also, the first and fourth mile I ran with a 1% incline.  For the third mile I never went below a 1% incline, but the last .15 miles of each quarter mile I increased the incline to 5%.  I just wanted to practice having some rolling hills.  This may have been a bit harder of a run this close to the race then I should have, but I needed some confidence for my nemesis, the hills.