my exercise

total time 100:07.  at 60 minutes I did the ladder 1-1-2-2-3-3-4-4-3-3-2-2-1-1 the 1 minutes easy again then 1-1-1-1-  splits: 9:42, 9:58, 10:01, 10:00, 10:00, 9:59, 9:26, 10:07, 9:59, 10:55

30 minutes on thee xrcise bike and the plyometrics

on hard pavement as the ran saoked my regular routes.   total time 59:16.  I was really sore from the plyometrics and totally clueless about the distance.  a mile between 1.3 and 2.3 was 9:58, then the same mile between 3.7 and 4.7 was 9:43.    At 30 minutes I went 1 minute hard and 2 minutes easy.  I pushed the effort but it only resulte in 44 seconds faster for the return (turn around was at 30 minutes).

25 minutes on the exercise bike.  then 15 lunges and 15 squats.  ON Monday I did 30 lunges adn 30 squats and I was so sore Tuesday itw as painful

soreness alot better.  Raining hard again and I didn't think I could take more hard pavement miles so I ran ont eh treadmill.  The plan was for 6 miles but by 2.5 miles I was struggling ebcause it was 70 degrees in the house.  I did first half miles at 10 minutes pace and then the next 2 miles at 9:51 pace.  The enxt mile and a half I alternated 6.1 MPH, 6MPH, 5.9 MPH, and for one quarter I did 5.8 MPH.  At 4 miles I ran a quarter at 6.5 MPH then next quarter started at 5.5 MPH and gradually got up to 5.8 MPH, then 6.5 MPH for another quarter and the last quarter started at 5 MPH and gradually got back to 6 MPH.  total time 49:56.  splits 10:01, 9:51, 9:58, 10:04, 10:03

Not feeling well for several days.  I wasn't sure if I was going to be able to run 10.  did it slow but still did it.  102:03.  splits 10:00, 9:52, 9:56, 9:57, 9:57, 9:55, 9:59, 10:11, 10:27, 11:50.

30 minutes on the exercise bike the lunges and squats 2 sets of 15 each

cold.  second week of just 3 runs per week.  I ran 4 miles steady adn then the last 2 miles did 1 minutes up tempo adn 2 minutes recovery  total time 57:41  splits 9:36, 9:45, 9:45, 9:54, 9:14, 9:27.

30 minutes exercise bike

total time 58:57.  I ran 3 half miles as hard as I could at 1.5 miles,  3.5 miles, and 5.5 miles.  splits 9:36, 4:47, 4:13 (9 flat), 10:01, 5:07, 4:21 (9:28), 10:36, 5:13, 5:03 (10:16)

I am on call and was already p[lanning on going shorter but my calves were really mad at me for extra stretching and I went even shorter than plan.  at 1.25 miles my left calf got really tight.  at 3 miles the right calf.  it was pretty bad.  total time 60:38.  splits 9:50, 9:44, 10:10, 10:30, 10:04, 10:22.  my calves were screaming at me the rest of the day.

21 minutes on the exercise this morning followed immediately by 2 miles of running.  My calves are still pretty tight so I didn't push it at all.  total running 19:56.  splits 9:56, 10:00

total time 29:58.  My left thighs tarted bothering me too.  My calves are getting ebtter but they are far from normal.  I am a mess!!  split9:45, 10:10, 10:03

I rode 15 min on the exercise bike and then went right out to run 2 miles in 19:20.  splits 9:50 and 9:30.  everything was tight but manageable.

total time 32:26  I was really sore.  I think my problems are because I am taking levoquine.  splits 9:58, 5:00, 2:29, 4:51, 10:08

total time 111:23.  deliberately started slow... no hydration with me.  I had 2 jolly ranchers that I sucked on starting at 7 miles.  splits:  10:12, 10:10, 10:09, 9:59, 10:01, 9:56, 9:47, 9:38, 9:57, 10:39, 10:56

30 minutes on the exercise bike.  plyometrics with lunges and sqauts.

total time 48:22.  it was windy.  I had the wind to my back from 1 to 2.5 miles and then a stiff head wind from 2.5 to 4 miles.  splits 9:39, 9:28, 9:41, 9:57, 9:37

short on time.  15 minutes on the exercise bike.

total time48:23.  I was really tired and pretty sore too.  Last night I worked in the temple Laundray and went up adn down stairs 10-15 times.  It took a long time to loosed up the leg.  splits 9:52, 9:48, 9:39, 9:24, 9:40

total time 108:21.  my wife got some gu energy gel which I used before the run and at 45 and 90 minutes into the run.  big difference udring the run and how I feel after the run.  splits 9:54, 9:58, 10:03, 9:50, 9:52, 9:48, 9:48, 9:35, 9:47, 9:44, 10:03.  I also had a hdyration belt too.  I drank about 10 oz of water during the run.  this run was 3:02 faster than the same distance last Saturday.  This was 9:51 pace for 11 miles.  That would be a 2 hour 9 minute half marathon.  I haev set my goal for 2hours 15 minutes.  My time that would make me really really happy would be 2 hours 5 minutes.  I ahve 4 weeks to refine my preparation.