Runners: Carolyn, Russ and Jim

Weather: Low 30's and Sunny

Comments: Interestingly we did the same exact route one year ago. Today we ran it 5 minutes faster and my average HR was 10 less. A lot of credit goes to the 10k series for providing year-round motivation.

Runner: Carolyn, Russ and Jim

Weather: Upper 40's and Showery

Comments: We caught a nice break in between heavy rain and wind today. We ran 4 minutes faster than last Sept.

Runners: Carolyn and Jim

Weather: Upper 20's and Sunny

Comments: Raced the Y2K14 10K in Forest Grove this morning. What a great way to start the year off.



The first graphic is splits from the race a year ago. The second one is from today. The the most significant improvement is HR during miles 5 and 6. Going faster and working less sounds good to me.