my exercise

total running time 55:41. plan was 3 hard half miles. 1 mile warm-up, then half mile hard, then 1.5 mile recovery, then half mile hard, then 1.5 miles recovery, then half mile, then half mile recovery to end. splits 9:21, 3:59, 9:36, 4:48, 4:02, 9:33, 4:50, 4:17, 5:15.

total time 50:21. ran with Alejandro. splits 9:53, 9:44, 9:18, 9:06, 9:51, 2:30.

total time 40:47. run around the inside of the temple square. feeling better. splits 9:55, 9:29, 9:31, 9:29, 2:22.

total time 39:53. afternoon run with tired legs and hot temperatures. i did not push at all. splits 10:11, 10:01, 9:54, 9:48.

total time 74:10. first 8 mile run in quite some time. ran 7 K of the 12.87 K with Alejandro. splits 9:27, 9:28, 9:02, 9:02, 9:09, 9:11, 9:18, 9:32. 

total running time 59:23. ran with alejandro and we went faster than we planned. I was struggling by the 3.75 miles but held strong until 5.5 miles. splits 9:21, 9:24, 8:54, 8:40, 8:45, 9:18 (4:27 then 4:51), 5:01.

total time 52:15. easy run.  splits 9:39, 9:29, 9:33, 9:22, 9:27, 4:45. feels good to be healthy. I haven't coughed since Saturday.

total time 36:55. plan was 30 seconds hard starting at 5 minutes and repeating after 4:30 recovery. splits 9:23, 9:00, 9:04, 9:26, 0:02.

total time 50:32. ran with Alejandro. easy day. tired. splits 9:45, 9:35, 9:26, 9:28, 9:52, 2:26.

total time 75:14. plan was warm-up mile with next 3 in the 9:10 ish range. Then I thought I could go 8:50 ish for the rest but I was wrong. started suffering at 4 miles and beyond the 5 miles marknI struggled. splits 9:25, 9:09, 9:11, 9:11, 9:00,9:18, 9:29, 10:32.

total time 26:44. plan was for easy 3.75 but had thunder and lightning and decided to turn around sooner. splits 9:52, 9:34, 7:18

total time 59:17. ran with Alejandro (we meet at about my 1.65 mark). we gradually picked up the pace.  splits 9:17, 9:15, 9:03, 8:57, 8:57, 9:02, 4:46.

total time 33:47. easy run around temple grounds. splits 9:49, 9:41, 9:36, 4:40.

total running time 47:23. warmed up 10 minutes then 2 minutes hard 3 minutes easy. last hard started at 40 minutes.  splits 9:26, 8:44, 8:46, 8:55, 9:07, 2:23.

total time 50:38. easy run with Alejandro. splits 9:48, 9:35, 9:23, 9:20, 9:58, 2:34.

total time 33:17. ran around the temple beginning at 5:20 am because we opened the temple. splits 9:41, 9:34, 9:26,  4:36.

total time 56:52. plan was actually for 8 miles but I woke up super early thinking about the notice we were given last night that we have to fly home to Arizona, My head was spinning with details. I ahve had less than 6 hours sleep 3 nights this week and barely got 5 hours last night. I was also wearing the NB 1540's which are heavier. I wanted to run between 9 and 9:10 pace but everytime I got to that point I couldn't hold it. The bosque de Aragon was still open so I had 4.3 miles on softer surface. splits 9:37, 9:27, 9:26, 9:28, 9:22, 9:31.

total running time 43:37. easy run around the temple grounds before catching our flight. Not sure when I will run in Mexico again. Hopefully in 4-6 weeks. splits 9:44, 9:43, 9:37, 9:39, 4:54

total running time 58:19. back in Gilbert. Plan was to take it east for the first half and then try to push the second half. I could tell that I was running at a lwoer altitude as the easy felt really easy despite looking like it was pretty quick. splits 9:19, 9:10, 9:11, 8:57, 8:50, 8:39, 4:13

total running time 46:56. easy run in heavier shoes. splits 9:32, 9:27, 9:25, 9:19, 9:14. HR not because there was 8-10 minutes of itnerference and the HR was much higher on my watch than true HR. 

total time 46:56. plan was 3 half mile segments hard. I walked out 0.15 before starting the watch so that I wouldn't be crossing the street during a ahrd segment. coming back I started the last half mile hard at 4.15 miles just as I ahd finished crossing the street. splits 9:35, 3:48, 9:38, 3:48, 9:35, 1:28, 4:01, 5:03.

total time 46:50. easy run. splits 9:41, 9:39, 9:43, 9:33, 8:14.

total time 71:53. plan was controled first half not feeling too hard followed by increasing pace the second half. really seeing the effects of having trained the last 2 months at altitude. splits 9:25, 9:07, 9:12, 9:12, 8:48, 8:51, 8:42, 8:37. (first half in 36:56 second half in 34:58).

total time 66:22. easy run.  splits 9:43, 9:28, 9:26, 9:32, 9:29, 9:20, 9:23.

total time 43:48. plan- warm-up 0.75 miles then 0.25 miles hard aternating with 0.25 miles easy. hard was 7:30 to 8 min/mile pace and easy was 9:45 to 10 min/mile pace.  splits 8:51, 8:32, 8:47, 8:46, 8:52 at 4.65 miles I stopped to talk with friends for 5-10 minutes. it was hard to get that last segment in.