Catch me if you can

Treadmill miles at home.

Treadmill at work. Avg pace 9:00

The group was meeting at RHS. I got there 15 minutes early.  Jeff got there at the same time, so we warmed up for 1.5 miles.  When the rest of the group got there, we ran another easy 1.5.  For the workout we ran 5 x 1200's through the neighborhoods.  The pace was between a 6:50 and 7:00 minute mile average.  I was happy with that.  They were hard.  Then I cooled down until I hit 9 miles.

3 easy miles on the treadmill at work.  My legs were beat from the speed work yesterday.  

My class had a PT test at work so I go up at 4:45 to run before.  I ran 5.5 miles on the treadmill at home before I got there.  After the test, I ran another 3.5 at work.  I ran the 1.5 mile course twice plus some easy running in the middle.  I was disappointed I only managed to finish the first one in 11:30. 

Taylor and I met Cheryl at Potato Hill treadhead for a nice trail run.  It was a new trail for me.  It was a nice run.  

I won my first 10k woo hoo.  My daughter Taylor was running the 5k and asked me to go with her so I decided to run the 10k.  We warmed up for about 1.5 miles before the race.  

Mile 1 7:36 - This mile is mostly flat with a little bit of uphill in the second half.  I passed two women in the first 1/2 mile and was the leading female for the rest of the race.

Mile 2 7:47 - This mile is pretty much all uphill.  I passed a lot of 5k runners here.  

Mile 3 7:35 - Gradual downhill for a bit until we start heading up 14400 S.  

Mile 4 7:14 - Nice downhill

Mile 5 7:18 - More downhill 

Mile 6 7:46 - This mile was tough.  We were running on 2700 W and it was under construction.  There were barricades all over and I had to step down and run in the rocks a few times to let cars by since I was running in their lane.  I passed an 18 year old boy on this section.  There were now only 3 guys ahead of me.  Taylor met me at 5.5 and ran with me.  I was breathing pretty hard and she kept telling me to get my breathing under control.  I was running on the path about .25 miles from the finish when I saw two of the guys ahead of me coming from an upper path.  There was a locked fence blocking the trail we were supposed to run on.  The two of them pulled the fence open just enough to get us all through.  I felt bad for those 2 guys.  I lost about 10 seconds, but they lost about a minute more.  The race director saw us and ran over and opened it after we'd passed.  

Last .21 1:19 (6:24 pace)

Overall it was really good race for me.  This was my best 10k time since 2010 so I'm happy with my progress.  Taylor did great and was the overall winner for the women in the 5k.   After the race we cooled down for another 1.5 miles.