my exercise

total running time 68:54.  slits 9:26, 9:08, 9:13, 9:16, 9:10, 9:09, 9:03, 4:29.

total running time 26:49. splits 8:59, 8:55, 8:55. 

bike time 30:46.

total running time 69:20. didn't feel so hot. stopped several times. mostly short stops for traffic but stopped once at about 5.6 miles to stretch. legs felt heavy today. not sure why. splits 9:21, 9:05, 9:12, 9:17, 9:18, 9:23, 9:11, 4:33. 

total running time 26:54. splits 9:09, 9:02, 8:43.

bike time 20:27. 

total running time 117:57. ran 13 miles.  goal was 9:02 pace for the overall run. The plan was to run 9:05 pace for most of the run and then speed up the last 2-3 miles.  I was doiing ok until the last mile. splits: 9:14, 8:58, 9:02, 9:04, 9:10, 9:03, 8:59, 9:08, 9:00, 9:06, 9:02, 8:58, 9:13. 

total running time 27:00. splits 9:03, 9:08, 8:49.

bike time 29:48.

total running time 71:35. plan was to run around 9:05 pace for 5 miles and then try to go 8:30 pace for the last 3. I realized during the first uptempo mile that i wouldn't be able to do what was planned so I decided to slow slightly for the next mile and then go hard again. splits 9:09, 8:58, 9:02, 9:08, 9:07, 8:31, 9:01, 8:39.

total running time 26:42. splits 9:00, 9:00, 8:42.

bike time 29:51. 

Total running time 45:18. plan was to run steady and speed up the last mile. splits 9:11, 9:10, 9:09, 8:59, 8:49.

bike for 29:34

total running time 27:10. splits 9:10, 9:03, 8:57.

bike for 29:36.

totla running time 27:20. easy run with speed up the last 0.25 miles. splits 9:16, 9:10, 8:54

running a 5K tomorrow but after 8.5 miles long run so took it easy today. 

ran 8.5 miles prior to the 5 k race goal was 9:30 to 9:40 pace. splits 9:32, 9:26, 9:32, 9:29, 9:30, 9:25, 9:32, 9:30, 4:39.

ran striders and warm-up in racing flats time 5:12 for 0.51 miles

5 k race but 3.07 on my watch... 24:23. (my official time was 24:22) half mile in I had to stop and tie my shoes. really surprised by how i did. splits 8:03, 8:01, 7:53, 0:26.

cool down 0.58 miles in 6:31. 

treadmill run. my watch set on "run indoors" tracked 2.9 miles. The watch is always less accurate as I speed up. I got the splits based upon 1 mile distances according to the treadmill. splits 9:17, 9:04, 8:47. total time 27:08.

30 minutes on the exercise bike

total running time 73:48. felt sore and tight and also had wind in my face from 2 to 4 miles.  splits 9:21, 9:09, 9:20, 9:18, 9:12, 9:19, 9:13, 8:58.

total running time 27:07. splits 9:19, 9:00, 8:48.

bike time 28:55.

total running time 52:59. Plan was to run a little slower than 9 minute pace for 4 miles and then do the last 2 miles up tempo. splits 9:13, 8:57, 9:10, 9:01, 8:19, 8:19. pleased with this run.

total running time 27:24. splits 9:17, 9:14, 8:53.

15 min on the exercise bike really easy.

total running time 116:17. I am really excited about this run. Originally the plan was to run 9:05 pace for the first 10 miles and then speed up. I discovered really early on that I was holding back just to keep it at 9 minute per mile pace and that is basically where I was for 10 miles and then I sped up. splits 9:03, 8:58, 9:01, 8:59, 9:02, 9:04, 8:55, 9:00, 8:59, 9:00, 8:55, 8:43, 8:38.

I have been doing leg crossovers and squats every day since the start of the year. 20 squats M-W-F and over these past 3 weeks the alternate day has gradually increased from 5 per day to 15 per day. I have also used my resistance bands at least twice a week. The work-out today makes me think I can run an 116 half marathon (8:51 pace) when I have actually tapered. This is the last 13 mile run until the race. I start my taper next week.

total running time 27: 13.  splits 9:17, 9:03, 8:53

20 min on the exercise bike

total running time 53:13.  plan was to start conservative and then gradually increase pace. second mile was faster than planned. splits 9:14 8:54, 8:59, 8:51, 8:41, 8:34.

total running time 27:06. splits 9:13, 9:03, 8:50

totl bike time 29:38.

total running time 26:57. splits 9:07, 9:00, 8:50.

total running time 88:20. The plan was to try to run this at a faster average pace than the 13 miles run last week (ran in 8:57 per mile pace). I started my taper at the beginning of this week and had "only" run 15 miles prior to this workout. The previous week I had run 23 miles prior to the 13 mile run. I am very pleased with this run. splits 9:03, 8:51, 8:57, 8:56, 8:56, 8:48, 8:51, 8:44, 8:34, 8:39.

total running time 27:14.  felt sluggish at first. It got better over time. splits 9:16, 9:05, 8:53.

total bike time 28:37. this was faster but I did not feel like I was pressing or psuhing it. 

total running time 36:05. continuing the taper but did 4 querter miles at 1, 1.75, 2.5, and 3.25 miles. splits 9:11, 8:48, 9:10, 8:55. 

bike time 28:53. 

total running time 27:19. continuing the taper. splits 9:14, 9:07, 8:58.

total bike time 28:33