my exercise

easy day.  total time 48:06.  splits 9:43, 9:27, 9:46, 9:41, 9:30

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

36 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches

total time 74:46.  Ran 4 miles easy and then started in with 90 seconds up-tempo at the beginning of each half mile.  Also ran the last mile easy.  splits 9:33, 9:30, 9:37, 9:33, 9:01, 9:00, 9:01, 9:32

30 minutes on the exercise bike

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

36 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches

after 2 mile warm-up I did 3x1 mile repeats with 1/2 mile recovery in between.  total time 72:54.  splits 9:34, 9:15, 8:23, 4:50, 8:23, 4:51, 8:25, 9:46, 9:27

the mile repeats were choppy even thought the times look similar.  I was hard enough that I wasn't comfortable and thus relied on my watch to get similar times but sometimes I was going way too fast and then would slow down too much.

easy run total time 38:26.  splits 9:44, 9:38, 9:39, 9:25.

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

11.5 miles before doing the 10 k.  then after 10K ran enough to get to 19 miles total.

run in the morning prior to the race.  ran 10.6 and then did some stretching and other stuff for another 0.9- total time 1:52 for average pace 9:45.  splits 9:50, 9:39, 9:34, 9:37, 9:43, 9:40, 9:43, 9:36, 9:34, 9:35, 10:15, 5:28.

splits for the 10K... 8:18, 8:06, 8:08, 8:19, 8:28, 8:27, 1:23  51:10 for 10K(my watch got it at 6.17 miles) then 1.33 in 10:38.

easy miles as I was pretty sore.  didn't do the core because of how sore I am and I needed to do the longer run today instead of tomorrow.  total time 1:28:27.  did 5 strides (20-30 seconds) at the beginning of each mile starting at 4 miles.  splits 9:46, 9:39, 9:47, 9:56, 9:57, 9:42, 9:45, 10:04, 9:52.

later in the morning had a cardiac stress test and was on the treadmill for 16 minutes.

AM 6 miles total time 56:10.  splits 9:41, 9:16, 9:19, 9:20, 9:18, 9:16.  Not near as sore today.

PM 2 miles easy.   first mile 9:48, second mile 9:57.  total 19:45.

30 minutes on the exercise bike

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

total time 70:58.  ran 15 minutes warm-up and the 15 minute temple and then 15 minute recovery followed by another 15 minute tempo then recovered until the end.  splits 9:25, 8:37, 8:00, 8:51, 9:23, 8:32, 8:36, 9:34.  the first 15 minute was probably a bit too hard so the the second tempo section waschoppy and difficult to maintain plus slower.

late afternoon 2 miles easy total time 19:53 splits 10:03, 9:50

total time 46:49.  splits 9:39, 9:21, 9:19, 9:08, 9:22

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

total time 1:59:56  after 30 minutes warm up I did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1

splits 9:26, 9:23, 9:19, 9:07, 8:58, 9:11, 9:10, 9:15, 9:09, 9:26, 9:16, 9:08, 9:07.  I felt sore but tried really ahrd to not overdo it.  during the ladder the up tempo was about 8:50 and the recovery time around 9:30 pace.

6 miles today.  Half mile warm-up and then 2 x 2 miles with 1 mile recovery and half mile cool-down.  Goal was 8:20 pace for first 2 mile and 8 flat pace for the next 2 miles.  I was wearing my heavier shoes.  It just didn’t happen.

Total time 53:12  splits 5:03, 8:18, 8:19, 9:55, 8:11, 8:23, 5:03

Modified the core as my legs were pretty sore

40 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches, 20 squats, plank 2 x 30 seconds with 30 seconds in between.

5 in the morning.  feeling rpetty good so this did not feel hard.  total time 45: 31  splits 9:23, 9:02, 9:01, 9:04, 9:00

2 in the afternoon 18:26.  also did not feel hard at all 9:16, 9:10 (in the lighter shoes)

30 minutes on the exercise bike

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

morning  56:58 splits 9:48, 9:33, 9:26, 9:29, 9:21, 9:18, 0:03

evening 29:02... splits 9:38, 9:31, 9:35, 0:18

total time 38:45.  splits 9:59, 9:46, 9:38, 9:24

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

out the door at about 4:50 am.  needed to help at a funeral at 9 am.  total time 3:02:33.  plan was to to start conservative for the first 10 miles and then go sub-marathon pace for the next 10 miles.  splits 9:37, 9:25, 9:28, 9:29, 9:35, 9:32, 9:24, 9:27, 9:18, 9:23, 8:54, 8:52, 8:48, 8:45, 8:46, 8:42, 8:48, 8:42, 8:50, 8:49.  there was another 2.3 seconds before I stopped my watch that I didn't count.

longest run I have ever done.  My watch said O set my half marathon PR too at 1:57:03.

easy day recovering from 20 mile run.  total time 59:05.  splits 10:04, 9:47, 9:49, 9:50, 9:45, 9:50

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

My plan was to do mile repeats if I wasn't too sore.  I am still pretty sore from the run last Satruday so I just went out and ran. total time 64:25.  splits 9:31, 9:15, 9:16, 9:08, 9:02, 9:05, 9:08.  feeling good about my training.

afternoon 19:25.  splits 9:40, 9:23, 0:22

30 minutes exercise bike

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

1.5 mile warm-up and then 400's on the track.  It was really cold outside and Iw as pretty sore during the cool down.  total time 66:56.  splits (recovery in parentheses) 9:41, 4:54, 1:56.5, (1:44.2) 1:54.2, (1:45.7), 1:56.4, (1:40.7), 1:57.3, (1:44.6), 1:56.9, (1:53.2), 1:57.5, (1:47.8), 1:59.7, (1:47.6), 1:56.8, 10:15, 10:21, 3:46.5.  average heart rate 131

afternoon 18:34.  splits 9:19, 9:15.  felt really easy.  average heart rate 116

total time 57:18.  taking it easy.  splits 9:46, 9:29, 9:32, 9:32, 9:31, 9:27.  average heart rate 118

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

4 weeks left til the marathon.  I am getting excited!!

I went to the marathon course.  I parked the car and went easy uphill for 4.5 miles and then turned around(the turn around point is approx where the marathon start will be) and went hardish for 5 miles and then turned around to get back to my car.  I put the heavier shoes on for the last 8 miles.  uphill mostly for 0-4.5, the 9.5 to 10, then 10.5 to 12, then 13.5 to 15.7, 15.9 to 16, then 16.1 to 16.3.  Almost all my uphill running was also against the wind too.  The plan was to go slower than marathon pace for all but the one 5 mile stretch I started at the 4.5 mile mark.  I succeeded in that goal except for mile 13 which was a down hill mile that was easy effort but down hill.

total time 2:51:15,  splits 9:52, 9:42, 10:00, 10:19, 5:04, 8:26, 8:30, 8:38, 8:31, 8:31, 4:57, 9:41, 10:20, 9:02, 9:39, 10:25, 10:18, 9:45, 9:34. average heart rate 123.  average pace 9:31.

total running time 38:42.  splits 9:47, 9:38, 9:40, 9:37.  I was a bit sore in the quads so it was good that I took it easy.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

morning run 7 miles.  2 x 2 miles- mile warm-up, mile in between, mile cool down.  supposed to do at 9 minute pace.  Choppy run as I never settled into a steady pace.  total time 64:21.  splits 9:32, 8:50, 8:59, 9:26, 9:01, 8:58, 9:35.

evening run 3 miles.  total time 28:08.  splits 9:31, 9:19, 9:18