my exercise

Easy run in lighter shoes. Total time 35:29. Splits 9:23, 8:48, 8:44, 8:34.

No time for core... Flew to Iowa today

Total time 54:28. at 10 minutes and then every 9 minutes I did a 90 second fartleks. 9:30, 9:10, 8:57, 8:43, 9:03, 8:58, 8:53, 0:07. Windy for portions of the run and then uphill for part too.

Ran with Jeff for 3 miles. Did a tempo run for 1.5 miles at around 7:45 pace. Ran over to the track after that to do 1 hard 400. Total time 63:18. Splits 9:28, 8:29, 7:48, 9:22, 6:41(@.7), 1:39.9, 0:21, 10:00, 9:29. Average heart rate 133. The 400 really got my heart rate up and it didn't come down for awhile.

Total time 45:29. 3 miles with Jeff and then 2 more. Splits 9:12, 8:57, 8:48, 9:08, 9:02, 0:22

As I was getting ready to run 12 I decided that I would try to set a half marathon PR on a training run. I am in Ames, Iowa and there is this cool trail. It is rolling with ups and downs but I thought I would see how it goes. 8:40's pace has got to the point that it feels easy. Splits are as follows: 9:05, 8:48, 8:45, 8:48, 8:41, 8:58, 8:45, 8:45, 9:02, 8:40, 8:40, 8:47, 8:52, 11:17. I went hard through 13.15 miles. My watch got me at 1:55:33 for the half marathon for more than a 30 second pr. I slowed a lot for the last part of the run for a total time of 2:05:54. I knew I was in good shape. I did this with heavy shoes and no taper. Pretty happy with this run.

Total time 35:27. Ran with Jeff. Splits 9:26, 8:53, 8:48, 8:20. I started off pretty sore but warmed up nicely.

3 x 1 mile repeats after 1 mile warm-up and 1 mile recovery in between.  total time 61:22.  splits 9:30, 7:32, 9:15, 7:47, 9:39, 7:56, and 9:45.  average heart rate 131.

20 minutes on the exercise bike then 2 mile run.  total time 19:47.  splits 10:00 and 9:47.

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

ran in racing flats. t rack work-out.  GPS was not accurate on the track.  so although I ran 7.14 I will credit only 7 miles .  with stop watch I got 61:22.  I did 6 x 800 with 1 lap recovery in between each 800.  splits 11:38, 3:42.05 (2:30.46), 3:41.21 (2:27.17), 3:42.79 (2:32.21), 3:40.52 (2:35.35), 3:38.46 (2:41.60), 3:38.42 (2:43.34)12:10.  for GPS  I got 61:22 splits 9:44, 8:22, 7:35, 7:47, 8:20, 8:24, 9:50, 1:20

not going to be able to run tomorrow. 70:56 total time.  splits 9:38, 8:51, 8:52, 8:53, 8:46, 8:47, 8:45, 8:24.  pretty sore.  

cancelled plans for campout because of concerns for a grandbaby who hasn't arrived yet.  total time 45:03.  splits 9:39, 9:05, 8:49, 8:49, 8:42

totally sore and tired.  total time 35:58.  splits 9:27, 8:57, 8:58, 8:36

40 lunges 20 squats 20 back extenders 25 pushups 25 crunches 45 scond plank

40 lunges 20 squats 20 back extenders

really tired as I was up late at the hospital with Dad.  at 0.2 and 0.7 of each mile I did a 30 second surge.  total time 63:03.  splits 9:35, 9:06, 9:05, 9:07, 8:49, 8:44, 8:37.  had a head wind for most of the first 3.5 miles and a tail wind for the way back. 

20 minutes on the exercise bike

15 minutes walking 1 mile

planned on easy total time 44:35.  splits 9:25, 8:49, 8:52, 8:52, 8:36

ran less volume since I plan a time trial for tomorrow.  

ran in racing flats.  warm up 1.1 miles in 10:35.  did 5 striders.

5K time trial with goal to set PR for this decade.  total of 3.9 miles.  5K done in 23:33 goal accomplished!!

total time for 3.9 31:41.  splits 7:42.3, 7:47.7, 7:17.5, 8:53.6  after 3.15 miles (when I was sure I had logged a 5K) I slowed dramatically.

My garmin registered 2 records:  mile in 7:15 and 5K in 23:33.

sore from the 5K yesterday.  Plan was to take it easy  for more than half and then see if I could pick it up.  total time 1:47:49.  splits 9:41, 9:09, 9:11, 9:12, 9:10, 9:06, 9:01, 8:43, 8:37, 8:47, 8:48, 8:25.

later rod the bike 5.65 miles in 29:30.

easy run today.  total time 45:53.  splits 9:25, 9:12, 9:07, 9:11, 8:59

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

40 lunges, 20 squats, 20 back extenders

planned on 4 x 1 mile with 1/2 mile recovery in between at 7:45 pace.  Probably did this too close to my 5 k effort.  total time 59:52.  splits 9:14, 7:45, 4:42, 7:42, 4:50, 7:49, 4:59, 8:00, 4:51.

20 minutes on exercise bike

1 mile walking outside in the morning.

I was really sore this morning.  I walked an additional 8000 steps last night and it really affected my legs this morning.  I ahd to slow my run  total time 64:49.  splits 9:38, 9:07, 8:57, 8:54, 9:13, 9:35, 9:25.

took it easy... total time 36:03.  splits 9:28, 9:04, 8:49, 8:42

still feeling pretty sore.  total time 1:38:02.  splits 9:23, 9:09, 9:06, 9:07, 9:00 8:55, 8:48, 8:42, 8:39, 8:44, 8:29.  it is getting warmer.  not sure how long I will be able to keep up the mileage.  I know i need to sart the run much earlier.  This morning I started about 5:48 am.

really sore this morning.  total time 37:03.  splits 9:40, 9:23, 9:07, 8:53.

also biked 8.26 miles in 31:51 minutes- 15.6 MPH

total time 53:36.  splits 9:16, 8:48, 8:54, 9:02, 8:51, 8:40

walking 35:57