Tempo run

4.5 miles at tempo pace, although I was going pretty hard. 28:50, CR (course record); old 28:59 on 6/2/08. 1st mile was 6:15. 14:25 at church turnaround; 22:24 at 3.5; 6:26 last mile. Got the spell with about a quarter to go and nearly crapped my pants. Went at about 8:15. Was still warm, 75 degrees and humid.

This is a tough course with the first and last miles being flat but the middle 2.5 is very hilly.