Trying to improve my running

Slow up Wade road

Speedwork with the grinders. The workout was 1.5 miles, 1 mile, 0.5 miles and 1.5 miles. Michele moved up my target times to 9:45/6:22/3:07/9:45. So I started out with the group that was going to be going that fast. The first 1.5 was into the wind (only 10 mph, but still felt like a lot) I was able to hold with the group for the first mile then lost about 8 seconds on them over the next 0.5 mile. I started out with them for the next mile but lost them before the half mile mark and finished 10-15 seconds behind them. I fell back a group for the half and 2nd 1.5. my times were: 9:59, 6:36, 3:15, and 10:32. I think having the wind hurt me and going out so fast on the first 1 hurt me for the last 1.5. It was good to try and stretch myself into that higher speed. I think I could have done it if it hadn't been into the wind. My pace for the 2 mile time trial was faster than that on Saturday.

easy miles up Wade road.

Slept in and missed the Grinders this morning so I just did easy miles up Wade and looped back down cortaro to home. I was still sore from tuesday. I guess that speed was more than I thought.

Was able to ride my bike home from work tonight. It was really pretty fast with a tailwind and felt great. Average speed was 17.5 mph.

Rode the bike to work. Rainy morning I was totally soaked when I got there. It took a little longer than usual 1:15.

Did hill repeats with the Grinders. Today we did 5 sets of 5 min fast uphill and 4x1 min fast downhill. I overslept and started the first uphill with them already midway up. I felt pretty tired by the end adding the extra 2 sets really beat me down.  Here are my paces: 

Up hill paces 7:19, 6:50, 7:10, 7:11 and 7:20.

Downhill paces:  

1st set 6:20, 5:44, 6:02, 5:21

2nd set 5:34, 5:53, 6:11, 5:50

3rd set: 5:47, 5:51, 6:02, 5:49

4th set: 6:16, 5:56, 5:43, 5:50

5th set: 6:05, 5:47, 5:51, 6:02