EXCELLENT. Please tell me more about your hill workout - details of the hill and the recovery jog back to the bottom.
Well...it was a loop. I wasn't exactly sure how long it was gonna take so the recovery ended up being longer than I expected, about 2:30 I think, so I tried not to run too slow in between and I ran the hills pretty fast. I think I will try to do some longer hills next week. Umm, the hill was steeper at the beginning and flattened a bit for the last 30-40m or so.
Cool. Regarding the downhill segment, did you review the Hubman brothers video?
Yes! I will try to remember that and practice whenever I am running downhills.