Notes
ran at about 85-88% effort level (tried staying just barely under tempo), although I did push it on the final trip up the bathhouse hill and then back down. I tried keeping the effort steady throughout, although I didn't have the garmin to plot it. I was running with Dave H and Richie. both would surge ahead on the hills and then I'd pass by them on the downhills.
Heel felt better, but not 100%. I could feel it when I landed during the warmup/cooldown. During the workout, though, I didn't notice any pain. I'm not sure if I was just focused more on the run or landing more on the ball of my foot. the pain didn't increase any after running. It's just a slight soreness when I put pressure on it.