my exercise

plan was a tempo run at asustainable hard pace for 5 miles during the last half of a long run. I added in going hard the last qurter mile of the entire run, total time 1:45:24.  splits 9:34, 9:08, 9:13, 9:12, 9:04, 9:09, 8:15, 8:17, 8:14, 8:17, 7:55, 9:06 (7:21, 1:45).  average heart rate 123.  average pace 8:47

total time 27:37.  splits 9:38, 9:09, 8:49  (ran last 0.15 all out).

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

plan was 6 x 0.75 at 7:45 pace with 1 minute rest in between.  first one was too fast, next 2 were on target.  4th one was about 7:50 pace.  last 2 7:55 pace.  total time 58:50.  splits 9:28, 7:41, 7:55, 7:58, 8:06, 8:10, 9:34.  overall pace 8:24 with average hert rate 133.

30 minutes on the exercise bike

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

plan today was 90 second fartlek once a mile strting at the beginning of mile 2.  total time 44:12.  splits 9:32, 8:41, 8:45, 8:39, 8:34 (the last mile I picked up the pace for the last 0.15 too).

total time 27:59.  splits 9:28, 9:12, 9:21

20 minutes on the exercise bike.  avoided lunges and squats because I am racing tomorrow.

 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

20 back extenders, 30 push-ups, 30 crunches, 45 second plank

2 mile warm up in NB 1540's  20:24 splits 10:03 and 10:21.  I then stretched for about 15 minutes.

put on racing flats and ran 0.7 miles with 4 striders.  all this running averaged 9:34 pace for 6:40

10K race was short by 0.08.  I'll give the splits from start to finish of the race.  48:11= 7:56, 7:55, 7:50, 7:54, 7:52, 7:50, 0:53.5.  I actually walked a bit before running to complete the 6.2 and my GPS later told me my 10K time was 48:58.  the 0.88 I ran after I hit the lap button for the end of the race was run in 10:09 (11:32 pace).  average heart rate for this run was 137. 

total time 36:06.  splits 9:22, 9:03, 8:56, 8:45.  not pushing at all

got this thing going on in my groin.  my core bothers it so I only did one set

40 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches, 45 second plank

total time 53:09.  plan was 30 seconds hard then 6 minutes recovery.  I did this starting at 6:45.  splits 9:23, 8:45, 8:30, 8:53, 8:58, 8:41.  I did 8 of these hard segments with the first 10 seconds being a gradual speed up and then hard for 20 seconds. 

35 minutes exercise bike

right groin bothering me.  Only did the core exercises that don't bother my groin

40 lunges, 20 squats, 20 back extenders

40 lunges, 20 squats, 20 back extenders

10 x 400 on the GJHS track.  warm-up 1.2 miles then goal was 1:50 per 400 with 2-3 mintues of recovery.  total time 56:38.  mile splits 9:23, 8:59, 8:28, 9:10, 8:52, 9:37, 2:07

starting with the 400's :  1:49.25 (1:45 recovery), 1:47.66 (1:39), 1:46.5 (1:40), 1:44.95  (1:39), 1:45.0 (1:40), 1:46.28 (1:41), 1:46.58 (1:43), 1:45.02 (1:41), 1:47.32 (1:41), 1:39.97 (1:31)

I felt really good and am really pelased with this work-out. 

easy run not pushing much until the end.  total time 35:40.  splits 9:18, 8:50, 8:46, 8:46.

40 lunges, 20 squats, 20 back extenders

40 lunges, 20 squats, 20 back extenders

plan was warm-up then 2 x 15 minutes up-tempo.  I warmed at 15 minutes then I went 15 minutes up-tempo then 20 minutes slower then 15 minutes up-tempo then finished the 10 miles.  total time 1:26:45.  splits 9:18, 8:34, 7:58, 8:28, 9:02, 8:56, 8:00, 8:53, 8:57, 8:39.

total running time 36:06.  splits 9:27, 8:57, 8:52, 8:50.  going to just run this week.  no speed work as my groin is bothering me a bit.

40 lunges, 20 squats, 20 back extenders

40 lunges, 20 squats, 20 back extenders

total time 53:20.  splits 9:22, 8:49, 8:52, 8:51, 8:50, 8:37

35 minutes on the exercise bike

40 lunges, 20 squats, 20 back extenders

40 lunges, 20 squats, 20 back extenders

my groin is feeling much better

I hve beent aking ibuprofen and icing my groin twice a day all week.  feeling pretty good.  I have avoided super hard running this week but feeling pretty good about increasing the pace.  today was excellent!

total time 51:26  splits 9:09, 8:35, 8:31, 8:29, 8:25, 8:18.  average heart rate 125.

easy run  45:32.  splits 9:23, 9:06, 9:07, 9:06, 8:49  average heart rate 120

HIke the Grand Canyon.  Started at 8:30 am at South Kaibab trail.  Finished at 6:20 pm at Bright Angel trailhead.  This included about 2 hours of rests.  I am sore but not as sore as the marathon in February.  We saw some wonderful scenery!

I was pretty sore this morning so this was just a run to get out the door and work away some soreness.  Total time 37:04.  splits 9:35, 9:17, 9:19, 8:53.  This felt good to get out and stretch and there really was no strain for even the up- tempo last quarter of a mile. 

really sore today.  also ran into a head wind for the first 3 miles.  total time 55:34.  I ran 1 minutes up-tempo at each half mile. splits 9:32, 9:18, 9:34, 9:07, 9:04, 8:59

35 minutes on the exercise bike

40 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders

easy back into the stuff that was aggravating my groin

ran a speed work-out in my heavy shoes.  total time 58:03.  after 1.2 mile warm-up ran on the track half miles with one lap recovery.  mile splits:  9:44, 8:37, 8:19, 8:59, 9:25, 10:03, 2:56.  splits and recovery for part on the track:  3:45.78 (2:36.24), 3:42.93 (2:43.05), 3:45.45 (2:53.69), 3:48.8 (2:56.03), 3:52.5 (3:05.97).

total time 36:01.  splits 9:31, 9:01, 9:00, 8:29.  I was pretty sore but loosened up nicely.

total time 1:46:29.  after 30 minutes warm-up did a ladder 1-1-2-2-3-3-4-4-5-5-6-5-5-4-4-3-3-2-1-1-1-1 splits 9:36, 9:06, 9:01, 8:36, 8:25, 8:38, 8:45, 8:57, 8:55, 8:44, 8:43, 9:05.