my exercise

didn't work out today.  I was exhausted.  my nurse got ill a few days ago.  was put in the hospital Monday and died suddenly on Tuesday.  It has been a hard few days.

30 PU, 30 SU, 30 ext, 30 PU, 45 SU

ran total time of 38 minutes.  at 6, 14, 22, and 30 minutes ran 4 minute tempos.  still feeling really tired.

65 PU, 70 SU, 30 ext

ran total time of 56:27.  This was best run ever on this route.  weather was low 50's and sunny.  didn't have to wear heavy clothes or deal with wind.  i ran at gradually increasing pace.  GV trail run was 6:20.    This was just over 8 minute pace.  I was pleased.

total running time 44:08. Didn't feel tough at all.

30 PU, 30 SU, 30 ext, 30 PU, 45 SU

total running time 44:47.  ran in racing flats with work-out on the track.  did 8 x 400 with 400 recovery.

splits- 1:52, 1:48, 1:45, 1:47 (lost my focus), 1:40, 1:41, 1:35, 1:32.

felt like i could do more at the end.  legs and feet a bit sore.  I essentially enver do a work-ou in my racing flats but decided to do so today.

40 minutes on bike.  rode easy all except about 5 minutes.

30 PU, 30 SU, 30 ext, 30 PU, 50 SU

total run time 37:36.  Went out easy and turned around at 20:27.  Came back pushing it and ran 17:09 on the out and back.  Same route as last Thursday 2 April but then I did alternating 4 minutes at tempo pace.

Still feeling tired despite getting 7.5 hours. 

65 PU, 70 SU, 30 ext

total running time...48:47.  I was in a hurry to get going to the track emet up in Bellingham and didn't get a full run in.  I had to drop off a car for my wife since she go home from a visit to Utah while we were up in Bellingham.  She took the express bus to Tacoma and I took the car to the park and ride.  I ran pavement all the way home which was bad.  my legs were more sore than when I run 7 miles on trails.  Anyway...I have a PT test in a little over a week so will cut back a little more during the week.

55:53.  I was really tired and sore. 

30 PU, 30 SU, 30 ext, 30 PU, 50 SU

total running time 43:19.

6 min warm up then 5600 meters in 27:57 (8:01, 7:59, 8:02, 3:55)

This tempo run felt really easy for the first 1600. it is the first time in a long time I have been able to do this. I had my heavy MC shoes on too.

this was a good work-out.

40 minutes on stationary bike.  hard for about 4 minutes.  reading most of the time.

30 PU, 30 SU, 30 ext, 30 PU, 50 SU

out and back.

Out in 20:17 and back in 16:57 for total time of 37:14.

Last prolonged hard pace until after the PT test which I will do 4/22.

50 PU, 60 SU, 30 ext

total run time 51:34.  I had tired legs as I had worked for about 3 hours before I went for the run. ran a hard half mile in 3:33 on the Grandview trail.

30 PU, 40 SU, 30 ext

total run 30:59...ran easy except for a hard push for 2 mintues at 21 minutes into the run.

40 min on the stationary bike.  easy the whole time.  PT test tomorrow.

65 pushups

70 situps

1.5 miles warm up then 2 mile test.  Just didn't have it today to push the second half.  Splits were pretty even at 7:00 and then 7:10.

cooled down for 2.5 miles.  This is a 300 (perfect score) on the test...my 6th in a row.  Considering that it took me 9 years to bounce back from an ACL rupture and that I still don't ahve an ACL in my right knee- I am pleased with this.  15 seconds slower than last fall but still ok.

I was really sore.  My right arch is bugging me.  I think I made a misstake running all my mileage on the day of the PT test in my racing flats.

I ran after a full day of work.  I think the distance is corrcet.  total time was 46:32 so I was going slow.

30 extenders.

I worked in the yard for 4.5 hours before running so I was quite tired during the run.  total running time was 62:42.  I ran the grandview trail in 7 Minutes.

total running time 40:42

feeling rpetty sore this morning...mostly from the yard work Saturday.

20 PU, 20 SU, 20 ext, 20 PU, 20 SU

total running time 45:30

4800 meter tempo (7:59, 7;59, 7:59, 3:45) then 1 lap jog in 2:50 followed by 400 in 1:44.

40 minutes exercise bike.