----- Original Message -----

From: Lori

To: PDXcouch25k@yahoogroups.com

Sent: Thursday, May 01, 2008 5:38 AM

Subject: [PDXcouch25k] Lori's week 6 thingy

I really enjoyed my run yesterday. You guys have been re-inspiring me,
so I made a point of making that run a good one. I'm also doing my own
program with mini-goals that don't terrify me, so yesterday's goal was
to up the speed a bit & do two 11-minute runs. First 5-min walk on
3.4, first run on 4.2, 5-min walk on 3.6, 8 min run on 4.2 and 3 mins
on 4.6, five min on 3.6, 3 on 4.6, then I threw in another 4.6 3-min
run and a 5-min run (4.6) at the end of the 5K. I hit the three-mile
mark on 44:42, the 5K at 46:06. Walked until I hit 50 mins on
3.6...with a final distance of 3.34.

So, I think 12-minute runs will be next, but I might go a little
higher next time instead. In the meantime, I have a work thing in
Denver this weekend. One of those awful trips where you fly in on a
Friday afternoon and work until you leave on Sunday afternoon. I'm
looking forward to it actually, but in addition to not knowing when
I'll get a chance to run, I don't know if running will be possible
what with the altitude. I'll give it a try before breakfast on
Saturday & see how I feel...I'm interested to see what (if anything) I
can do under those conditions.

Happy running!