Haven't done REAL hills in a long time. Met the BBK's at Parkway Palisades for the hill death march. Easy 3 warm -up then 1 mile hill repeats. 1st warm-up, progressively push 2 and 3. Then a 2 mile hill tempo loop. I should've stayed for the last 1 mile hill repeat, but needed to get home to get Craig to work on time so he could get home on time to get stuff for trek done. I wanted to hit 10 today though so I did a quick loop around the park and by the time I was cooled down and ready to jump in the car and go the group was back - DANG! Normally I'd feel lucky, but I was just starting to feel it and ready to push the hills, should've stayed - live and learn :(
Went home, all the kiddos were still sleeping so I crashed for another hour, then woke up and hit the gym for the total body class (combo of weights and cardio). Good class, but I'd only eaten a nutri-grain bar before the run, and I was needing food badly. So I left before doing my PT stuff, came home and had my favorite protein shake, feeling much better now!
AP: 8:38 splits: 9:46, 9:19, 9:02, 9:12 (1st hill), 8:35, 8:17, 8:03, 8:18, 7:38, 8:07, 8:23 (cool-down).
Overall, splits look good - kept the hills progressivly faster and then the 2 mile tempo I was able to hit at 7:30 and 8:07 - pretty good in my book. Now, I'm off for the rest of the week to go be a ma to 10-12 teenagers on trek. Not much running, but a lot of walking pushing and pulling :)
I've gotten a couple good leads on PC - THANKS everyone!