I used to run the Greenway Trail pretty regularly: several of my old-old blog posts have Greenway Trail pictures in them, like these:
But truthfully I grew bored of running the same 4 miles from end to end. The scenery on the Trail is non-existent and on top of that I'd caught murmurs and rumors of crime happening to Greenway Trail users. (Here's one semi-recent example:)
Last Saturday at the LARC run, I met a married couple, Peter & Carol, who were from the same suburb as me. Everybody else I've met with the Road Runners/LARC thus far are pretty much local to the West Side so I was pleasantly surprised that Peter & Carol were from my own 'hood AAAND, that they started a run group that meets during the week at the Greenway Trail!
Peter was the "fast group" pacer and come to find out he had been in the 11:30 run/walk group with the Road Runners for marathon training. His run/walk group runs for 5 minutes and walks 1 minute (I believe). This means they have to run significantly faster than 11:30/mi in order to average 11:30 due to that slow minute that they walk.
This time, Peter led us on a 3 mile run, using his 5 to 1 run/walk ratio. We started out at a slow jog, maybe 13-12 minute miles. Peter pushed the pace for the 2nd and 3rd miles. I stayed on his heels and kept up with him the entire time. Every so often I would look down at my watch and I was shocked to see that we were running 11:00/mi, then 10:00/mi and then dipped below 10:00/mi. It was pretty exciting. We sprinted the last quarter mile of the run. Even with the run/walk method we still averaged 12:27/min per mile. Not too shabby!
Afterwards Peter & Carol led the group in some cool down stretches.