Not much running this past week

Sun, 1/23/11--took off. not much running this past week

Sat, 1/22/11--drove to Penn Oaks.
mile warm up on treadmill
stretched
6 x 2:00 on treadmill--.37 and .38 and .39 distances. set pace to approximately to the following mile paces: 5:05, 5:00, 4:55, 4:50, and 4:45, and 4:40. took exactly 3 min in-between.
felt strong
mile cool down

Fri, 1/21/11--20 minutes

Thurs, 1/20/11--7.9 in Borough. got there late. reached crew at 3.5 mile mark. they were running at 8 min pace, but i decided to take it easy with them. reached the 4 mile mark in 28:00 anyway, which means i was running well under 7 min pace before I reached this group. Several of them peeled off prematurely. i continued on the regular route and Betsy asked to accompany me...as long as i did not mind the slower pace. i obliged. completed the route in 61:00.

Wed, 1/19/11--20 min run

Tues, 1/18/11--did not run, icy; hills cancelled

Mon, 1/17/11--did not run