Oh Z, it is sooo frusturating to feel like you could have done better.  i completely understand.  BUT, those were solid times across the board that you posted.  chin up, at least you didn't get an amateur mark you know what you need to do to break through to the next level.  if you want to start incorporating HILLY runs into your training, you really should consider running with the Reston Runners.  i know i mentioned this the first time we met at the pool actually.  the RRs are not going to be near as fun as the BTers, but they are no joke on the running front.  i think some sick s.o.b. tries to run us all over the hilliest places in reston.  it really really helps.  we do the sunday 10 miler every week we are in town, but they also do 5 milers on saturdays.