I ran in the local Terry Fox event on Sunday. Just 5K; my time was 24 minutes just about exactly. For the first four k I was running about exactly 5 mins per km, so the last km I did in 4 minutes--quick for me.
I was scheduled to do 16K as part of my training, so I took a little break then did 11K quite slowly. Training is going well. 8 hills yesterday, 7k tonight with a group. My goal race is Goodlife Toronto October 18.