Did 8 miles total today. Today's workout called for 8-10 miles with 6:00 total uphill time.
Here is my route for today. http://www.gmap-pedometer.com/?r=2244596
On the way, the splits were 7:56, 7:31, 7:25, and 7:12. I repeated the hill on Thomas drive. I did 1 of the 1/4 mile uphill runs and 4 of the 1/8 mile uphill runs with 3:00 rest between. (That's how long it takes me to walk the 1/8 back down.) It rises about 80 feet in a 1/4 mile. The last 1/8 mile rises about 60 feet. I ran the 1/4 in 2:00 and the 1/8 miles were 1:09, 1:06, 1:09, and 1:05. My hamstring made me stop. I wanted to do at least two more repeats, but my hamstring was killing me.
When I finished the hills, I ran straight back to Browns Ferry Road instead of going to Gooch Lane and back. The reason is that my hamstring was just hurting too bad. And my pace was really slow on the way back because of the leg. I didn't time my splits on the way back, but they were certainly above 8:00, probably close to 8:30.
At least I hit my mileage and uphill time goals. I totally missed my pace goal, but I'm blaming (making as an excuse) injury. Again, I think it's been a good start to the week.