With Purpose

Kim recently attended a running clinic where a former Olympic trial qualifying runner spoke about the mental aspects of running. I asked Kim to share the info and one of the takeaways that resonated with me was that you should know the purpose of your run before you start.

Will this be a tempo run? Intervals? A nice, easy run?

I admit that since my injury cropped up in February my Monday night runs have mostly been purposeless. I was just happy to be out there and running. I wasn't thinking about pace or even sticking to my training plan.

Well, this Monday night I ended up running with a purpose. Although I didn't start out that way. Originally I waffled among running 5.5, 8, or even 10.5 miles. I decided that 5.5 was fine since I hadn't run since Wednesday. And when I started out I decided I'd just run whatever pace I felt.

But then Laura issued a challenge. "We're running 9 minute miles!" she exclaimed.

Okay. I can do that. I think.

Let's just say there wasn't a lot of chatting during this run. I could talk if I had to ("I'm okay!") but mostly I just tried to zone out and keep up.

How'd I do?

Mile 1 - 8:51
Mile 2 - 8:49
Mile 3 - 8:27
Mile 4 - 8:14
Mile 5 - 8:25
Mile .5 - 8:05 pace

Average pace - 8:31

Holy carp, guys! It's been a long time since I ran this kind of distance that fast. My last 10K wasn't even that fast! And I came so close to negative splits, too! If I wasn't refusing to look at my Garmin I probably could have run mile 5 faster.

My shin felt fine while running but my whole left leg is a little achy today. I'll have my PT work some more of her magic on Wednesday.

So thank you, Laura, for giving me a goal. Thank you, Phil, for giving me a rabbit. And thank you, Kim, for reminding me to run with purpose.

OPRC Monday Night Route by snmnstrz21 at Garmin Connect - Details

Treadmill Trotting

After over a week off from running while resting my shin I decided to give running a try last night.

My shin and, actually, my left leg in general still felt "off" but there were no sharp pains and mostly it just felt like things needed to get stretched out.

So I went to the gym and, thankfully, managed to snag a treadmill. Man, it was busy in there last night! I think at one point every single treadmill had someone on it and my gym has A LOT of treadmills.

I walked for about 5 minutes just to get warmed up and then decided to go for the 3-4 miles I had on my schedule.

I also decided that if everything felt okay I'd try for a short tempo run.

For the most part my leg felt okay. A few twinges now and then and most of them were in my calf. In fact, I think the problem might be a tight calf and a tight Achilles. No sharp pains, no buckling feeling. Good signs, right?

I ended up doing 1 mile where I increased the speed every quarter mile from 10 minute/mile to just under 9:00 minute miles. Then I ran 2 miles with speed at 8:57 and short stint at 8:34. My plan had been to finish up with a full mile where I decreased the speed back to 10:00 but my stomach had other ideas.

At about the 5K mark I had to pause and try to get my intestines to stop doing some kind of crazy dance. I made it until the 3.5 mile mark before I couldn't stand it anymore and had to rush off to the facilities. Let's just say I felt pretty drained afterward.

Guess that will teach me to scarf a new-to-me protein bar shortly before running.

I thought about going back to the treadmill and finishing up that last half mile but, in the end, decided I'd done enough and went home. Where I stretched and foam rolled and iced.

After the run my shin felt okay but for some reason the outside of my left foot ached like crazy. Was I favoring my left leg and landing funny while running? I don't know. All I know is that I iced it before bed and it feels okay today.

I also took advantage of being on the treadmill and figured out my cadence. Apparently I run between 170 and 176 steps per minute (a cadence of between 85 and 88), assuming my oxygen starved brain was counting correctly. A quick google search shows me I'm at the lower end of ideal. At least when running on the treadmill. Maybe something I'm learning while doing those intervals on Thursday is actually working?

As for the leg, I'm going to step up my stretching, foam rolling, and icing so that I stay on top of whatever is going on. I think if I can do that I'll be okay.

Monday, Monday

Not too much to say about Monday evening's run. Other than the fact that somehow for the last mile and a half I ended up in the group of fast guys. Of course, I was pushing it really hard while they were casually talking about football but I still think it's pretty cool.



The other notable thing about Monday night's run is that it was the official start of my half marathon training. I spent some time on Friday working on my training plan. I tried to merge the FIRST half plan and the FIRST full plan. I figured I ran my best half marathon last year when I was three-quarters done with marathon training so why not stick with what worked.

The plan below is sort of a draft in that it might change as I go along. I've tried to account for days when I'll be traveling or already know I'll be unable to run or lift but you know how plans are. Wily little bastards.



Click here to see on a separate page

As evidence of plans and their wily ways, I didn't EXACTLY run a tempo run last night. I mean, I ran faster than normal but instead of a mile and a half cool-down I ran my fastest mile and a half last. Oops. Oh well.

Tonight I'm going to see the Hood to Coast movie. Look for a review in my Weekly Workout Wround Up post next week!

And, as the kitten says, hope you have a great week!

Massage Miracle

After running the corn maze "5K" on Sunday I had an appointment for a massage. I'd been carrying around a free one hour massage coupon for months and figured that post-marathon was the best time to use it. Plus, I knew that a good deep tissue massage would help me ward off the IT band issue that were starting to crop up.

The massage therapist was amazing and dug into my glutes and my IT band with so much force it felt like she was jamming flaming needles into my muscles. Yes, it was painful but painful in a good way. And it worked! My knee felt better immediately! It's still not 100% but it's definitely getting better.

I really needed it to feel better, too, since I was in charge of doing announcements at the running club's Monday night run. I mean, sure, I could have done announcements and then not run but I really wanted to run.

My legs apparently really wanted to run, too. Without meaning to I ran an awesome tempo run. The only time my knee acted up was when I had to move laterally to dodge a pothole and even then it just twinged for a second. The guy I ran with laughed when he asked me about my knee and I responded as if it was it's own entity: "It doesn't really like going down stairs."

Which is true. Especially all the stairs I have to navigate during my commute. And, yes, I made a doctor's appointment for Friday to make sure I'm not doing any serious damage by running on it. Maybe the doctor will prescribe more massages!

In the mean time, I've decided to get back on the strength training and Pilates bandwagon. When I printed out my strength workout last night it very nicely informed me that as it had been over three weeks since my last workout my weights had been reduced to make my comeback "more comfortable". I'm still sore today, though. Although that may be because I also took a 45 minute Pilates class last night. The new-to-me instructor had us do some new-to-me things that made it very clear it's been awhile since I've taken a Pilates class. Time to get crackin'!

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Activity Route: -- Elev. Avg: 628 ft Location: -- Elev. Gain: +3 ft Date: 10/18/10 Up/Downhill: [+22/-19] Time: 06:33 PM Difficulty: 2.1 / 5.0 Performance Distance: 5.43 miles Time: 0:51:01 Speed: 6.4 mph Pace: 9' 24 /mi Calories: 636 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 26 +0' 02 6.4 -0.0 0 ft 2 8' 56 -0' 28 6.7 +0.3 -9 ft 3 8' 46 -0' 38 6.8 +0.5 +3 ft 4 8' 59 -0' 25 6.7 +0.3 +7 ft 5 10' 18 +0' 54 5.8 -0.6 0 ft end 10' 42 +1' 18 5.6 -0.8 +3 ft Versus average of 9' 24 min/mile

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Nine is Fine

Because we got home from Arizona too late for me to run with the running group on Monday night, I pushed back my 9 mile tempo run until Tuesday evening. It was the first time in a while that I've run by myself. I almost didn't remember what to do!

My Garmin must have been experiencing jet lag or something because it took forever to find a signal and then it took almost two miles to accurately reflect my pace and distance. I was pretty surprised to look down at the first beep to see I'd already gone 1 mile in 4:35! Oh, Garmin. You're so optimistic.

Admittedly, since the first two miles were way off the charts in terms of distance and pace which threw off my final pace and mileage totals (both wildly overestimated) I'm slightly skeptical of the rest of the mile times. I know I went more than 8.5 miles since I ran a little more than my usual 8.5 mile route. And I *think* I hit my goal pace of 9:30 per mile. At least, the effort felt harder than usual but not so hard I wanted to die.

I was, however, very grateful for the water fountains along my route. I didn't think to bring water with me and even though the air temperature and the humidity were both much lower than they have been I was still sweating buckets. I could feel my fingers swelling up which, according to Dr. Google, could be due to dehydration. Strangely, I had to stop to pee at the park's bathrooms which I normally don't have to do. Apparently my body didn't think it needed all that water I drank during the day. I beg to differ!

Running by myself was actually really nice. I had my headphones on and was pumping my usual running tunes but I wasn't paying much attention to them. I was just in a groove, not thinking about much, and just running. Even all the pauses for traffic and water and a bathroom break didn't really throw me off.

What I was thinking about when I got done, though, was how shredded my legs felt. For the first few miles of my run my calves were super tight and my left shin was painful. My left knee was also issuing some complaints but as I warmed up all those aches and pains went away. Also, towards the end of my run I felt as though I was getting some chafing from my sports bra but it doesn't seem to have materialized. However, when I got home my legs were SORE. I've never been so sore. It was so uncomfortable that I actually had a hard time getting to sleep. I don't know if my effort was really such that it would cause so discomfort or if it was a product of dehydration. I'm thinking the latter.

Regardless, even with the sore legs and the need to drink a gallon of fluids when I got home, this was a great run. I felt strong and fast and capable. I like that feeling :-)

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Note: It appears the Garmin couldn't find my starting point when it finally did acquire a satellite signal which is why my mileage says 9.5 instead of 9 and my overall pace is sub-9 minute miles.

Activity Route: -- Elev. Avg: 626 ft Location: River Forest, IL Elev. Gain: -4 ft Date: 08/24/10 Up/Downhill: [+78/-82] Time: 06:10 PM Difficulty: 2.4 / 5.0 Performance Distance: 9.50 miles Time: 1:24:23 Speed: 6.8 mph Pace: 8' 53 /mi Calories: 1122 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 4' 35 -4' 18 13.1 +6.3 0 ft 2 5' 24 -3' 29 11.1 +4.3 0 ft 3 10' 32 +1' 39 5.7 -1.1 +6 ft 4 9' 16 +0' 23 6.5 -0.3 0 ft 5 9' 21 +0' 28 6.4 -0.3 -9 ft 6 9' 25 +0' 32 6.4 -0.4 +10 ft 7 9' 45 +0' 52 6.2 -0.6 0 ft 8 10' 47 +1' 54 5.6 -1.2 0 ft 9 9' 15 +0' 22 6.5 -0.3 -9 ft end 9' 36 +0' 43 6.2 -0.5 0 ft Versus average of 8' 53 min/mile

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Sound of Silence

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The original plan for Monday night? I would go to running group and run my 8 miles while Jason went to the grocery store and made dinner. It wasn't until I was putting on my running clothes that we realized that we are currently a one-car family while Jason's car is in the shop.

Not a problem! Jason got the car to go to the grocery store and I just altered my running plans a tiny bit. Instead of doing the 8 mile route with the running group I just ran to and from group and did the 5.5 mile route with them.

My training plan, which I am following mileage-wise if not pace-wise called for an 8 mile run with 2.5 miles of warm-up, 3 miles at 9:05, and then a 2.5 mile cool-down.

Sadly, due to what I believe to be Garmin user error, I don't have exact stats for all those parts of my run. What I can tell you is this: I ran with my running buddy Ann who normally chats up a storm while we run. She's usually talking away while I'm huffing and puffing to keep up. Well last night I pushed us hard and even Ann could barely speak.

I know we ran at least two miles at a sub-9:00 pace. I'll take it! The humidity finally broke on Sunday night so although I was dripping sweat by the time I got home I was almost chilly while cooling off.

It was a good, hard, tempo run of the kind I haven't had in awhile. My quads were like jello by the time we got to our water stop but it was a good feeling. And after taking a short break to chat with other runners at our group's finish point, I felt like I was flying on my run home. Total mileage: 8.5.

Last night gave me a taste of Fall. As much as I'll miss the longer daylight hours and the sunny weather that Summer brings, a part of me hopes it will silently fade away and let Fall take over.

F(or) T(he) W(in)

Last night when I got home from running with my running group Jason asked me how my run went.

"Good," I told him. "Really good."

I think that was the first time in awhile I could say that after a Monday night run. I'm not saying I haven't had good Monday night runs recently, but last night was the first time in a long time that I was able to push myself and run like I did in the spring.

I know I've pretty much thrown the pace portion of my training plan out of the window, but last night I actually hit my tempo paces. Goal? 5 miles at 9:05. Actual? 5.5 miles at 9:07.

It was awesome.

What made the difference? I don't know. Maybe it was the leftover Thai food I had for lunch. Maybe it was the fact that that the sun was hiding behind the clouds the entire time. Maybe it was Maribeth and I pushing each other for the first 3 miles. Maybe my brain finally realized that tempo runs are supposed to be difficult so, as Kim likes to say, I should nut up and shut up.

Although, honestly, I think it was the slight adrenaline rush I got around mile 3.5 that helped push me through. We were running down the street when I saw a woman walking a small dog and a larger dog all up in the small dog's business. At first I thought they were both her dogs but it became obvious to me that the larger dog was not on a leash and the woman was starting to panic. She picked up her small dog and began yelling "Hey! Your dog is loose!"

I swooped over off the street onto the sidewalk, grabbed the larger dog's collar, and shoved it through the open gate from which I figured it had escaped. As I slammed the gate shut I got a glimpse of larger dog's owner and heard him calling the dog's name. I just swerved off the sidewalk and back onto the street and kept running.

Erin's Dog Corralling Business at your service.





At that point I left Maribeth behind (sorry!) and was right on the heels of another group of people. While I was looking forward to the water stop at the park at mile 4, I almost didn't want to break my stride. When we started back up after using the drinking fountains it took me a little bit to get back into the groove I'd found. Thankfully, it reappeared and it felt good.

Last night was one of those runs that remind you why you run. You're flying. You can feel your heart pounding but your legs are doing their own thing. You feel alive and full of energy.

It's a good feeling.

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Activity Route: -- Elev. Avg: 628 ft Location: Forest Park, IL Elev. Gain: +3 ft Date: 08/02/10 Up/Downhill: [+22/-19] Time: 06:33 PM Difficulty: 2.1 / 5.0 Performance Distance: 5.42 miles Time: 0:49:26 Speed: 6.6 mph Pace: 9' 07 /mi Calories: 639 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 57 -0' 10 6.7 +0.1 0 ft 2 8' 55 -0' 12 6.7 +0.1 -9 ft 3 9' 17 +0' 10 6.5 -0.1 +3 ft 4 9' 10 +0' 03 6.5 -0.0 +7 ft 5 9' 07 +0' 00 6.6 -0.0 0 ft end 9' 04 -0' 03 6.6 +0.0 +3 ft Versus average of 9' 07 min/mile

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Nothing to See Here

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First off, I want to apologize for the incredibly emo-tastic downer of a post I made after Saturday's run. I blame humidity. And hormones. God, how I hate both of those things.

Anyway, there isn't much to say about Monday night's run other than:

A. It was MUCH better than Saturday's run

B. My Garmin refused to pick up a signal until over a mile into the run. Irritating!


Technically this was my first run of marathon training. The plan (as I altered it) had me doing 2 miles warm-up, 2 miles at 9:05, and 1.5 miles cool-down. I wouldn't say I stuck totally to the plan although although my average pace was around 9:19 for the miles my Garmin did record. I call that good enough.

And with that, I end the world's most boring post. Oh, other than to tell you that I may be in love with Kohl's Tek Gear performance tops. Seriously. They fit perfectly (even better than the C9 stuff at Target) and they're excellently priced. If you have a Kohl's near you I suggest you check it out!

The Post I Wanted to Write

So, where were we? Oh yes, I was going to kick ass doing my 6 mile (plus warm up and cool down) tempo run by myself on Wednesday.

I'll be honest, when I got home from work on Wednesday I was tired. I was tempted to skip the run. I've read that nothing you do less than 10 days out from a race can really change anything. I thought about just doing a 6 mile run and not worrying about speed.

But then I thought of all of you and how I didn't want to write that blog post. That I wanted to write the "I kicked ass" post instead.

So, I kicked ass.

Granted, this 8.5 mile run wasn't as fast as when I did it last time with my running group gals, but I was still faster than my goal pace during my tempo miles. I just took it a lot slower on the warm up and cool down :-)

I should have written this post right after the run because now I honestly can't remember much about it. My warm-up mile felt tough. The rest of them, though, felt pretty okay. I ran the same route I would have run on Monday and I didn't even stop for a drink at the park. Just kept pushing through.

I noticed, though, that I was having difficulty settling into one pace. Every time I looked at my Garmin I was either running an 8 minute pace or close to a 10:30 pace. It wasn't until at least mile 3 that I started to find a groove. And even then when the Garmin would beep at each mile I would look down at it, realize I was going faster than the prescribed tempo pace (9:11, FYI) and try to slow down. Didn't work. And mile 2 got all screwed up by having to stop at the world's longest stop light. I hate that light. The Garmin claims I did mile 2 in 9:04 but I was stopped at the light for at least a minute.

I was fairly wiped out when I got home but I still managed to find the energy to make dinner before collapsing into bed. Overall it was a good run and was just one more step to helping me overcome some of my mental hurdles.

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Activity Route: -- Elev. Avg: 626 ft Location: Forest Park, IL Elev. Gain: +0 ft Date: 04/21/10 Up/Downhill: [+45/-45] Time: 06:05 PM Difficulty: 2.4 / 5.0   Weather: Partly Cloudy   42 F temp; 76% humidity   42 F heat index; winds NE 15 Performance Distance: 8.50 miles Time: 1:19:04 Speed: 6.5 mph Pace: 9' 18 /mi Calories: 1017 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 55 +0' 37 6.0 -0.4 +3 ft 2 10' 06 +0' 48 5.9 -0.5 +6 ft 3 8' 44 -0' 34 6.9 +0.4 0 ft 4 8' 54 -0' 24 6.7 +0.3 -9 ft 5 8' 58 -0' 20 6.7 +0.2 +10 ft 6 9' 02 -0' 16 6.6 +0.2 0 ft 7 8' 59 -0' 19 6.7 +0.2 +3 ft 8 9' 59 +0' 41 6.0 -0.4 -13 ft end 10' 28 +1' 10 5.7 -0.7 0 ft Versus average of 9' 18 min/mile

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Post-Race Pace

Last night I had another long tempo run on the books. The plan once again was to run to running group, do 5.5 miles at a 9:06 pace with the group, and then run home.

Let me tell you, when I left the house my legs felt like they'd been dipped in concrete. Ugh. I was not looking forward to being speedy.

Here's the funny thing about running a 5K after you've run so many of them. You act like they're no big deal. It's just 3.1 miles, you think. I've done almost 5 times that. What you don't take into account is that it's a HARD 3.1 miles. At least, when you're trying to PR it is.

I admit that I thought about turning around and going home. I admit that I thought about skipping the run entirely. I mean, I did just run hard the day before. But, I sallied forth. And I'm glad I did. I wasn't the only person at the group run who had run the day before. It was fun to talk to those of us that did and learn how each of us fared. I wasn't the only sore runner, either.

In fact, even though I didn't think I was feeling the speed, I managed to insert myself into the group of women who are usually way ahead of me. I'm sure that's because they were running easy while I was still doing my tempo run, but I don't care. They pulled me along like a rope and before I knew it we were done. If I could just find a group like that for my half marathon I'd be golden! We were running at below my half marathon pace but, to be honest, it almost felt easy. Last night gave me hope that maybe I can meet my A goal for the race.

I stretched out a little bit before heading for home and didn't stick around too long for the post-run chat. Admittedly, I was looking forward to being done running. 8.5 miles total is still a lot for me on a weeknight. Plus, I was hungry and my stomach was growling. Thank goodness there was Italian beef in the crockpot all ready for me!

Today, though, my lower body is a little angry with me. My muscles are definitely sore. I'm not usually one for massages, but I think I might just have to schedule one here soon. My legs (and abs!) will thank me.

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Bones in Motion Data: Splits include pauses for traffic lights and the pre and post-run chatting.

Activity Route: -- Elev. Avg: 626 ft Location: Forest Park, IL Elev. Gain: +0 ft Date: 04/12/10 Up/Downhill: [+49/-49] Time: 06:10 PM Difficulty: 2.4 / 5.0   Weather: Overcast   69 F temp; 30% humidity   69 F heat index; winds SE 12 Performance Distance: 8.52 miles Time: 1:17:51 Speed: 6.6 mph Pace: 9' 08 /mi Calories: 1000 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 41 +0' 33 6.2 -0.4 +3 ft 2 10' 41 +1' 33 5.6 -1.0 +6 ft 3 8' 54 -0' 14 6.7 +0.2 0 ft 4 8' 58 -0' 10 6.7 +0.1 -9 ft 5 8' 56 -0' 12 6.7 +0.1 +3 ft 6 8' 53 -0' 15 6.8 +0.2 0 ft 7 9' 03 -0' 05 6.6 +0.1 0 ft 8 11' 10 +2' 02 5.4 -1.2 -9 ft end 9' 54 +0' 46 6.1 -0.5 0 ft Versus average of 9' 08 min/mile

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In the Zone

Last night I attempted my longest tempo run so far in this training cycle.

What did the training plan say? 1.25 mile Warm-up, 5.5 miles at 9:11, 1.25 mile cool down. I set it up this way so that I could run 8 miles with the running group (on Monday nights you can either do 5.5 miles or 8 miles). However, I didn't really want to rely on the running group for the entire 8 miles. Some nights no one wants to run 8. Some nights only the super speedy people run 8. And I've never actually run 8 with the group so I don't know that part of the route. So, instead, I decided to run TO running group, run WITH the group for 5.5 miles, and then run home. Distance to and from running group? 1.5 miles. Total mileage? 8.5 miles. That's a lot for a Monday night (at least for me)!

The run to the meeting spot was good. I felt nice and warmed up by the time I made it to the store where we start. I was really bummed, though, when I realized my running buddy wasn't there! I worried a bit that I wouldn't be able to sustain my tempo pace all on my own. I also worried that I'd be all alone at the back. Well, it turned out I was all alone but in the end it was a good thing. While I kept the rest of the group in my sights, I was able to run at my own pace and not have to worry about talking to anyone. The first mile kind of sucked because I started out too fast and I felt like there was an elephant on my chest. After that, though, I found my groove. It was weird. For the first time in a very, very long time I knew I was pushing it but it didn't feel that hard. I'm not saying I could have gone faster, but I was definitely in a zone.

Dear Zone, I would like to find you on all my runs. Do you think you could make that happen? Thanks.

Once we reached our finish point, I stood around chatting for a bit with some of the group members before taking off for home. The run home also felt glorious and I actually surprised Jason with how early I came in the door. The Garmin was being a little flaky which is why the Bones in Motion splits show that mile 8 was done in 16:40. So, I've included my Garmin splits as well.

Garmin Splits:

Mile 1 - 9:33
Mile 2 - 9:21
Mile 3 - 8:59
Mile 4 - 8:56
Mile 5 - 9:03
Mile 6 - 8:41
Mile 7 - 9:00
Mile 8 - 9:26
Mile .56 - 9:32 pace

Look at how freaking consistent that is!!! Even my warm-up and cool-down were almost identical to each other. Oh my god, if I could make that happen on half-marathon day I would be THRILLED.

I wish I knew what I did to make the run so great. To be honest, during the last few miles I had to go to the bathroom and I was a little worried. I was sort of regretting the chili I'd had for lunch. But even with that it was still such a great run. Who knows why that happens?

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Activity Route: -- Elev. Avg: 626 ft Location: Forest Park, IL Elev. Gain: +0 ft Date: 03/22/10 Up/Downhill: [+49/-49] Time: 06:02 PM Difficulty: 2.4 / 5.0   Weather: Partly Cloudy   44 F temp; 39% humidity   44 F heat index; winds N 20 G 24 Performance Distance: 8.56 miles Time: 1:18:22 Speed: 6.6 mph Pace: 9' 09 /mi Calories: 1017 Map   Elevation (ft)   Pace (min/mile)   Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 25 +0' 16 6.4 -0.2 +4 ft 2 10' 21 +1' 12 5.8 -0.8 +6 ft 3 9' 01 -0' 08 6.7 +0.1 0 ft 4 9' 02 -0' 07 6.6 +0.1 -9 ft 5 9' 04 -0' 05 6.6 +0.1 +13 ft 6 8' 49 -0' 20 6.8 +0.2 -3 ft 7 8' 51 -0' 18 6.8 +0.2 +3 ft 8 16' 40 +7' 31 3.6 -3.0 -9 ft end 9' 33 +0' 24 6.3 -0.3 0 ft Versus average of 9' 09 min/mile

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