cheryl

Did some running on the treadmill.  I did another fast 5K, then later did some hill sprints.  Very fun, as always.

The group met at Parkway Palisades.  I was thinking of just running our mile loop several times, but then decided that might get too boring, so I threw in some minute sprints in between the longer runs.  I read in Runner's World that minute sprints are better for training for a 10K than tempo runs, so that's why I threw them in.  I did not turn on my Garmin for the first mile run (even though I thought I did) so I don't know how long it took.  Then two one minute sprints  The first: 6:26 avg, best 5:32; 2nd:  6:10 avg., 5:37 best.  The next mile I did in 8:41.  Then sprints averages:  6:39; 6:56 (90 secs); 6:29; 8:08 (uphill on the main street); 6:44 (downhill); 7:35 (uphill).  Then the half mile from 1300W to the start:  3:35, 6:34 avg.  Two more minute sprints:  6:22 (best 4:54); 6:16 (5:27 best).  I liked seeing all those 6 numbers, although it was for a short period of time (or maybe my Garmin was broken).  Fun run, pretty tired after.

Hill sprints on treadmill day.

If you get out of bed at 4:35, you should be able to make early miles at 5:30, right?  Not so, I had a rough morning.  I did get on the treadmill and warm up some there, so I did get something done.  I then met the group at a new location, 2700 W. and 11800 So.  I think Peggy and I thought that was closer to Daybreak than it really was, because the plan was to run more up in Daybreak, but oh well, it worked out anyway.  We first ran west on 118th as a warm-up.  I liked that because it was a gradual uphill, and that's what I need.  That was about 1.4 miles and the avg. pace was 9:18.  Then about .5 miles of 30 seconds on, 30 off, the pace there was 8:30, with best of 6:30.  Then a 1.94 run, up into Daybreak, around the round about, back down, then north on 40th W., over the temple hill, down and done.  The pace for that was 7:53, time was 15:17.  Then about a half mile run back up the hill and to 114th W.  It took 1:27 to reach the crest of the hill, and my pace there was 7:39, then downhill and to 114th, the pace was 6:41.  Then a 1.94 mile run back to the cars, with one minute on, one off.  My average pace there was 7:45.

This is probably too much detail of the run (translation: boring to everyone reading) but I like seeing 6's and 7's before my avg. pace, it's been a long time since I've seen them, so I need to record them because they may not last!  You never know.  It was a good workout, I felt pretty beat up after.  I'm trying to push the limits, but not go over them, wherever that point is.  I always enjoy running with everyone in the group, they are the greatest!  Bingham Butt Kickers Rule! (I can say that because I don't think Michelle M. reads the blog.)

I decided to rest today for the run tomorrow, so nothing for me. 

I met some in the group at Cheris' house.  Those there:  Cheris (of course), Jody, Michelle M., Lisa, Kris L.  We ran to the start of the Riverton 10k, then ran the course.  I've been feeling pretty good running lately, so I was expecting to do well again.  However, from the get go I was dragging and just generally felt like I didn't have much to give.  We ran it in about 51 minutes.  Originally I thought we might do it twice, but I had no desire to do that at the end, so I just went home.  I was pretty tired all day, then felt a little sick.  So maybe I'm coming down with something and that's why I had such a bad run.  We'll see how it goes this week.