my exercise

30 minutes on the exercise bike and then plyometrics.

I had some breathing problems again and had to walk during the second mile.  I think it was the cold air.  I ahd planned on running 6 miles but cut it to 5.  at 31 minutes I started 1 minute up-tempo 2 minutes recovery.  total time 49:30.  splits 9:35, 11:01, 10:09, 9:26, 9:20

30 minutes exercise bike

treadmill run.  pretty cold last night and didn't want to have the breathing problems.

total time 57:44.  splits 9:53, 9:41, 9:40, 9:41, 9:32, 9:18.  at 40 minutes I did alternating  1 min at 6.5 mph and 2 min at 6.2 mph.  at 49 minutes did alternating 2 min at 6.5 mph and 1 min at 6.2 mph until at 55 min went hard until the end.

last long run before the half marathon.  I thought I might even beable to go faster today but the hard 2 miles at the end of my run on Thursday took it out of me.  I used the Gu eenrgy gel system again.  total time 108:22.  splits 9:52, 9:50, 9:54, 9:37, 9:51, 9:45, 9:55, 9:45, 9:48, 9:59, 10:07.  

on my basis peak watch it said I burned 1647 calories with an average heart rate of 157 during this run.  average pace 9:51.06

30 minutes exercise bike then plyometrics

total running time 57:22.  after 2 mile warm-up I ran 2 minutes up-tempo and 3 minutes recovery. a t the 3 mile turn around I lost focus of pace.  splits 9:45, 9:55, 9:25, 9:37, 9:15, 9:25

30 minutes exercise bike then plyometrics

total time 57:07.  I tried to gradually increase my pace thoughout the run.  I lost focus on the 3rd mile.  splits 9:42, 9:31, 9:37, 9:29, 9:27, 9:21

starting my taper... total time 86:29.  planned on the first 5 just under 10 minute pace and then a tempo run.  I had a gu energy gel before starting, 1 at 45 minutes and about 7 oz of water during the run.  splits 10:01, 9:55, 19:53(daydreaming), 9:46, 9:06, 9:08, 9:13, 9:27.  2 weeks untuil the half marathon.

average pulse 152  average pace 9:36,54

30 minutes on the exercise bike then plyometrics

did it in my racing flats.  I am contemplating running the half marathon in my racing flats.  It made a big difference.  At 21 minutes I ran 2 minutes up-tempo /3 minutes recovery until the end of the run.  total time 55:23.  splits 9:35, 9:40, 9:08, 9:08, 9:04, 8:49.  this was 1 minutes 59 seconds faster than the same work-out 1 week ago.

average HR 139  average pace 9:13.8

30 minutes exercise bike

total time 46:46  splits 9:28, 9:18, 9:23, 9:17, 9:19

I am feeling really good.  I am excited for the half marathon.  average HR 142  average pace 9:21.2

total time 76:28.  deliberately tried to stay around 9:45 pace for the first half and then I picked it up.  last long run before the half marathon.  splits9:46, 9:44, 9:56, 9:46, (39:12), 9:16, 9:17, 9:20, 9:24. (37:17 negative split)

average haert rate 152  average pace 9:33.6

30 minutes exercise bike

total running time 38:11.  this is aprt of my taper so easy 3 and then hard last mile.  splits 9:38, 9:41, 9:40, 9:13.

average heart rate 139

25 minutes exercise bike

38:28.  had to clear the watch to don't remember splits.

very frustrating race.  I thought I was ready to run 2:10 or faster.  Just 3 weeks ago I ran 11 miles in 1:47.xx.  I have lived with chronic plantar fascitis since I was 15 years old.  I have had several podiatrists ask me why I keep running.  My last one encouraged me to run on the canals and on soft surfaces.  Today I was done in my not having done any training on the roads.  I was really trying to pace myself and not go out too fast.  I thought I had slowed down after 1 mile  but by 2 miles I forced myself to slow down.  I was starting to feel soreness before I finished 7 miles.  By 9 miles I was walking periodically and by 11 miles I was on the verge of calf cramps.  I had to walk 2-3 times per mile to avoid cramps.  This was really frustrating.  I gradually saw all my goals go out the window so by the end my only solace was that I beat the time I ran last July by 8 minutes.  My time was 2:27.04.  My splits were 9:29, 9:23, 9:39, 9:39, 9:40, 10:01, 10:19, 11:02 (had to stop and fix my sock so lost 30 seconds), 12:08, 12:28, 13:43, 13:13, 14:27, 1:51

25 minutes on the exercise bike