Elaine says I need more downhill and so Friday I went to Butterfield Canyon with Dale and warmed up starting one mile from the pass going uphill then all the way down for a total of 7.5 miles. It was 87 at the bottom and so the last mile or two, I got a little dehydrated without a camel back. I guess I averaged about an 8 minute mile but I carefully concentrated on each stride to prevent any injuries. It is about a 2500 feet drop and some places required short choppy steps.
I will do a long run on labor day but the downhill still got some muscles sore.