Notes
As it has been mentioned a couple of times at this point. There was a great group with the TTC tonight. Several of us did lightpoles going down the blvd. We started with a 1.72 mile WU(8:45 and 6:13(8:38 pace) the 4 on 3 off which worked out to b .15 or .16 on and .11 or .12 recovery. I kept track of my individual splits, but Kate(new girl who ran a 3:03 marathon at Richmond this fall and the Jester(about to tear up here 1st marathon at Shamrock this spring) were pretty far in front of me for these repeats but i was pleased with my splits after fighting knee and hip problems. Splits for the on's:1:00,58,56,57,55,54,56,and 55 seconds.Paces for the on's were between 6:35(first one) and 5:54(last one) the avg was in the low 6 min pace but that was enough with the short recovery to get me in oxygen debt and that's something i need to improve on. Rests were between 1:04 and 1:17. I just about killed myself as we got near magic island and my toe caught a raised surface on the sidewalk and i about went end over end and when i recovered my hip was screwed up again so i stretched it out and walked around while the group ran down on magic island and i rejoined them before they went back up on the blvd. We kept the group together up until we went across the southside bridge and the pace must have picked back up without me realizing it and at the bottom it was Kate,Jester and myself heading back to UC. After the lightpole workout we had a lengthy cooldown to get 8 miles for the run. There was .26 following the last light pole before we hit the 5 mile point which we ran in 2:44 then the splits for miles 5-8.21 were:8:42,8:24,8:08,8:04 and 1:35(7:40 pace). Great night to run other than my face going numb on the way back to UC. Great group to run with