my exercise

total time 47:15. easy run. splits 9:35, 9:21, 9:25, 9:27, 9:27.

total time 37:39. easy run again splits 9:26, 9:21, 9:28, 9:24.

total time 86:29. Plan was to run around 9:15 for the first half and then speed up. However, I slept really poorly Wednesday night (<3 hours). I have been really worried about COVID-19 and about being able to go back to Mexico. I need to ahve more faith. About half way through the 7th mile I deliberaltey slowed down trying not to totally blow-up. The last 3 miles were a struggle. I stopped numerous times- 3.3 for traffic, 4.9 for rock in shoe, 5.7 for traffice, 6.9 for rock in shoe, 8 miles for traffic and fatigue. Each stopp was less than 1 minute.  heavier shoes definitely affected me. splits 9:28, 9:19, 9:17, 9:13, 9:16, 9:12, 10;02, 10:24, 10:19.

total time 45:28. place was easy run for first 3.5 miles and then speed up. splits 9:22, 9:15, 9:20, 8:54, 8:37.

total time 65:52. plan was for easy run around 9:30 pace.  splits 9:34, 9:23, 9:22, 9:25, 9:26, 9:22, 9:20.

total time 50:37. Plan was for half mile warm-up then tempo run thinking I could go for 8:30 to 8:40 pace for 4 or 5 miles. I surprised myself. At the half mile mark I was already going about 9:05 pace and I gradually sped up. I was able to sustain it essentially the entire way, although I did struggle a bit in the last mile. I am very pleased with this workout!  splits 8:50, 8:20, 8:19, 8:21, 8:22, 8:25.

total time 56:37. easy run. the last 0.25 miles I ran up tempo.  Splits 9:30, 9:30, 9:30, 9:32, 9:24, 9:11.

total time 54:20. plan was hard for 1 minutes at 5, 15, 25, 35, and 45 minutes. I also went uptempo for the last 0.15 miles. the 5th mile was slower as only 20 seconds of it was run during the hard segment. splits 9:12, 8:55, 9:01, 9:00, 9:18, 8:54.

no run. participated in the Worldwide Fast.

total running time 91:32. plan was conservative first 5 miles and then speed up. this run went much better than the 9 mile run last week!  splits 9:23, 9:11, 9:15, 9:13, 9:13, 9:08, 9:08, 9:03, 8:59, 9:00.  first 5 miles in 46:14.5 and second 5 miles in 45:17.8

total time 66:16. plan was to run about 9:30 pace. I was surprisingly sore.  splits 9:37, 9:22, 9:31, 9:27, 9:33, 9:30, 9:16. 

total time 54:58. plan was to run 3 half mile segments hard. warm-up 1 mile then half mile hard, 1.5 mile recovery, half mile hard, 1.5 mile recovery, then half mile hard, then half mile to finish. splits 9:21, 3:49, 9:43, 4:54, 3:51, 9:40, 4:47, 3:53, 5:00.

total time 47:23. Plan was easy run at 9:30 pace. Had a hard time staying focused on pace early and then decided to increase the pace for the last mile. splits 9:47, 9:28, 9:40, 9:27, 9:01.

total time 55:59. plan was to run easy but put in a 30 second fartlek every 5 minutes. splits 9:27, 9:12, 9:16, 9:24, 9:16, 9:24.

total time 37:38. easy run... splits 9:36, 9:23, 9:23, 9:16. average HR 118 with 8:54 spent below 115 bpm. 

total time 90:43. plan was to run 3 x 1 miles up tempo (goal 8:30 pace) starting at 2, 5, and 8 8 miles. splits 9:23, 9:12, 8:24, 9:10, 9:04, 8:28, 9:19, 9:23, 8:35 (effort was all out the last 0.4 miles) and 9:45. I am pleased with this run. This was hard from 6 miles on as I had to push slightly during the recovery and really struggled during the 3rd mile repeat. I actually stopped at 9 miles for maybe 45 seconds to catch my breath and still struggled the last mile.

total running time 68:22. plan was 7 miles at 9:30 pace. I had to drop off the car for some maintenance and so didn't get started on my run until 7:20 am. The run didn't go so hot... not sure if it was the heat or that I had sub-optimal sleep the last 2 nights but I decided to slow considerably for the last 2 miles. splits 9:38, 9:21, 9:28, 9:24, 9:38, 10:32, 10:20. 

1.5 hours later I rode my bike with Beth for 11.4 ish miles in 59+ minutes.

total running time 56:11. plan before the week started was a hard day but the bike ride yeseterday left me now ready so I ran easy. splits 9:38, 9:17, 9:17, 9:20, 9:25, 9:13.

total time 53:19. plan- 5 minute warm up then 1/4 mile hard alternating with 1/4 mile recovery. I deliberately took the recovery time slower than when I did this work-out 3 weeks ago. splits 4:47, 1:55, 2:25, 1:55, 2:25, 1:57, 2:24, 1:56, 2:24, 1:56, 2:29, 1:55, 2:25, 1:53, 2:34 (then stopped to change session on conference talks), 1:56, 2:25, 1:59, 2:31, 1:59, 2:32, 2:00, 2:41

easy run total time 56:43- up tempo the last 0.25. splits 9:46, 9:22, 9:23, 9:30, 9:28, 9:14.

total time 46:21. easy run again but lighter shoes- up tempo last 0.15. average HR 120. splits 9:25, 9:13, 9:21, 9:14, 9:08.

total running time 90:14. plan was to run about 9:05 pace (after some warm-up) until half way and then try to gradually increase. I was so excited about how I felt at the 8 mile makr that I icnreased too much and then the last 1.25 miles were a bit of a struggle (stopped briefly at 9:05 and at 9.5 miles). splits 9:15, 9:02, 9:09, 9:04, 9:05, 8:55, 8:52, 8:54, 8:43 (ran 0.3 or a bit more in 8:25 pace but then by 8.7 miles Iw as struggling a bit), 9:14. I carried 11 ounces of water with me and drank half at 5 miles and the rest at 7 miles. I stopped to drink from a fountain at 9 miles but the water had been turned off. It is getting warmer too. I was very pleased with how easy the first 5 miles felt.

total time 65:41. plan was easy run. I got up earlier since it is hotter and I wanted to finish the run before 7 am. Ran up tempo the last 0.3 miles. stopped for pebbles in the shoe twice and once for traffic.  splits 9:31, 9:21, 9:18, 9:25, 9:25, 9:28, 9:14

total time 51:33. Plan was a tempo run similar to 3 weeks ago. i struggled a bit and stopped at 4.35 miles for about 1.5 minutes as I wanted to keep the pace going as best as I could. I stopped again for maybe 30 seconds at 5.5 miles. splits 8:44, 8:21, 8:25, 8:33, 8:44, 8:46. HR info is skewed because I had about 10 minutes with the HR data shoing 160's near the beginning of the run. This was not accurate.

total time 57:29. deliberately slow run as I am beginning to think that my slow runs haven't been slow enough. HR data accurate today and I had 22 minutes with HR <115. average for the entire run was 116. I pushed the last 0.3 miles of the run. splits 9:49, 9:40, 9:39, 9:33, 9:26, 9:12. goal is to improve recovery so the hard days can be more successful. 

total time 55:02. plan was 30 second fartlek every 5 minutes  with staedy running in between. splits 9:24, 9:06, 9:04, 9:12, 9:08, 9:08. At 4.3 miles stopped and talked to some friends out for a walk... talked for 5-10 minutes. HR average 120.