I wanted to get a three mile tempo in before I leave for China and I wanted it to be a positive experience. I ran three miles up city creek starting at the top of the horse shoe. Although I did not feel great on the way to the start I figured once I got going I would feel good. I knew that I would have some solid downhill in the second mile and I wanted to take some advantage of that. It ends with a moderate climb back up to 11th ave and I wanted to work a little on the hill. The objective was to start moderately conservative and build into a strong second mile, relax at the start of the third mile and finish hard. I was probably a bit to conservative in the first mile, but it was easy 5:45. I took advantage of the downhill stayed relaxed and ran 5:20. I backed off a bit for the first half of the third and tried to hammer the hill to finish, I felt good at the finish 5:34. Time 16:40 average pace 5:34. This will probably be my last entry for about 10 days, I do not know what access I will have - good luck to all this week at Judges, and next at WBR. | 