Trying to improve my running

Easy run along the santa cruz river with Randy.

haven't posted for a couple of weeks because I was busy. I will try to remember what I did as well as I can. Ran with the grinders this day plan was for 1.5 miles in 10:13  followed by 1 mile in 6:37 and 0.5 mile in 3:15 pace. My actual times were: 10:07, 6:35.6 and 3:13.3. I was happy with this run because it is the first time I have ran only 1.5 miles fast since getting out of the Air Force. I would get a 90 with that run time on the AF PT test. Pretty good considering I failed the PT Test with ~70 the last couple times I took it 2.5 years ago.

Easy run up Wade Road.

First did almost 2 miles with the family. My oldest daughter was able to run almost the whole way. She went 1.6 miles without stopping and then rested a few minutes then finished the rest of the run. 

After the family run I went and ran up the saddle of the mountain by my house. It was great to do a nice trail run in the daylight. It was even warm enough that I was wanting water before the end of the run.

Wade Road.

Did hill sprints with Shawn. Instead of going up Wade we did it on a hill over by his house. I cut it a little short because he didn't want to do the last 1.5 mile hard run. So we did 3 sets of 5 min hard up hill followed by 4x1min hard downhill. I was thinking a good pace would be about 5k pace (6:45) for the uphill and maybe 30 seconds faster downhill. Here are the paces and distances for the run:

1st set uphill 0.74 and 6:45; downhill 0.17 5:52, 0.16 6.25, 0.17 5:49, and 0.17 5:56

2nd set uphill 0.73 and 6:54; downhill 0.16 6:23, 0.16 6:19, 0.16 6:10, and 0.14 7:11

3rd set uphill 0.73 and 6:53; downhill 0.15 6:33, 0.16 6:09, 0.16 6:15, and 0.16 6:08.   

I guess I went out a little bit too fast on the first set.I calculated and the hills are only about 2% grade. It would be great if I could do this on a 6% grade.