3 miles uphill run as 40"/ 40"/ 1:20 at close to max efforts. HR topped out at 181 on the last long interval (which ended at 9200ft altitude) with a feeling as if my stomach needed to empty. For all my big talk on MAF... damn I love to run hard. And not just hard but fast! On the way home I was dropping down to 5:10-5:20 pace for brief periods and it felt so good.
All of this lines up with next year's goals. I'll be a masters runner so of course a late season marathon is on the card and so is a Spring marathon. Most likely Phoenix since I've run it before (in 2:30 while training for an Ironman). In between will be at least one 50 mile race with which I have a score to settle, and possibly a shot at GZ's girl as long as he doesn't get jealous. She's a mean one her.