Trying to improve my running

Ran up Wade Road.

Ran with the Grinders. i am kind of between groups especially with the cold. The people I usually run with were advanced up into a faster group. I attempted to keep up with them. I did pretty well at first but the last mile fell off about 10 seconds. we did 1 mile then 4x400 then 1 mile. I was supposed to do 6:35, 95 and 6:35. The other group I had been running with was doing 6:25, 93 and 6:25. I started with them and did the first mile at 6:24 my 400s were 96, 94, 93 and 94. the last mile I started out witht he group but fell off in the last half mile and finished at 6:34.

Ran on the nearby trail. Saw a dear it was still dark the new headlamp is pretty good but it is still difficult running on the trail in the dark.

Ran the 60 sec fast 60 sec less fast workout today. I did the workout up and down wade road for variety. The uphill segments were slower and I was a bit slower overall. I was able to keep my overall fast pace at 6:57 (7:09 uphill). Usually closer to 6:35 for fast on flat ground.

Easy run with the Ragnar group. I did the 2nd to last mile pretty quick (7:30) before going back to meet the slower group.