4.5 at 6:18, -3% decline then 4 at 6:00, -3% decline. Finished with 5 minute cooldown on the elliptical. Coming off my little bout with the pukes, I was not as fresh as I would have liked, but I was also not totally wasted.
Started the run with Chump runner, Gene (he is 62).
1) 8:08, 2) 7:80, 3) 7:40, 4) 7:32 (Gene left me here to turn around, I kept going), 5) 7:49 (met up with Brent and Sylvie during this mile and continued through the next chatting with them), 6) 9:25 after this mile turned around when I saw Allie and MichelleL running the other direction and joined them to have a great run and company for the rest of my run 7) 7:21, 8) 7:01, 9) 7:41, 10) 7:21, 11) 7:21, 12) 7:15, 13) 7:24, 14) 7:34, 15) 7:27, 16) 7:26, 17) 7:19, 18) 7:28, 19) 7:28
Allie and Michelle were great running partners. I felt cool just to be with them.
5 minutes elliptical. 4 at 5:52, -3% decline, then in the 5th mile somewhere the treadmill reset itself so I moved treadmills. Another 4 at 5:52, -3 decline. 1 at 5:20, - 3% decline. 5 minutes elliptical cool down.
Thought I'd lend a hand to those of you looking for love.
1) 7:38 ( steep hill out of
my street); 2) 6:37; 3) 7:02; 4)
6:39; 5) 6:42; 6) 6:56; 7) 6:50; 8) 6:44; 9) 6:41; 10) 6:44; 11) 7:33 headwinds starting to kick up as the sun comes out more; 12) 7:39; 13) 7:36;
14) 7:31; 15) 7:51; 16) 7:54 strong headwinds now; 17) 7:56; 18) 8:06; 19) 7:29 little stronger effort here, especially given the headwind and slight uphill; 20) 7:46; 21) 8:22
extra-terrible headwind; 22) 7:01 one last stronger effort;
23) 7:27 mostly cooldown effort on this mile so I was pleased with the pace.
2:48:55 avg 7:21, avg HR 150.
Two times I was ready to run against a red light, only to have cops (two different cities) waiting at the light. Fortunately I stopped both times, although once I was half way across before turning back.
20 minutes elliptical. 1 at 8:00. 1 at 5:49, .25 recovery at 8:30 pace, then 5 sets of .5 at 5:49 pace, .with 25 recovery at 8:30 pace between. Finished with 20 minutes elliptical.
1 at 8:30. 5 at 6:00, -3% decline. Then a quick chat with Rob about how he is going to kill TOU tomorrow. 3 at 6:00, -3% decline. 10 minutes elliptical cool down.
