my exercise

total time 47:19. plan was 9:30 pace. splits 9:36, 9:29, 9:31, 9:28, 9:15.

total time 89:52. The goal was sub 90 minutes. The plan was 9:05 pace for the first half and then negative split to go sub 90 mibutes. The first 5  I did in 45:15 and the second half in 44:37 so success!! splits 9:08, 8:56, 9:02, 9:04, 9:04, 9:06, 9:00, 8:55, 8:54, 8:43. pleased with the workout!! average HR 126.

total running time 66:30. Plan was easy run at 9:30 pace. lost concentration during miles 4 and 5 so that last mile I had to speed up significantly in order to come in at goal average pace. splits 9:43, 9:27, 9:29, 9:36, 9:38, 9:33, 9:03.

total tim 56:28. plan was 3 half miles hard. I went hard than normal on the first and tried to have the recovery be slow but still slowed each repeat was slower than expected. splits 9:23, 3:44, 9:51, 5:02, 3:51, 10:09, 5:07, 4:04, 5:17.

total time 58:08. easy run spits 9:52, 9:40, 9:39, 9:43, 9:52, 9:23. I was super sore and realized that I hadn't rolled my leg muscles since the previous Saturday. average HR was 120 which is high for how slow I ran. 

total time 55:33. plan was warm-up 5 minutes then 1 minute up tempo 2 minutes recovery. Did this interval work-out in the heavy shoes but still felt ok. up tempo was 8:30 to 9:00 pace and recovery was 9:40 to 10:00. ran into the mom of one of my former patients and stopped at 41 minutes to talk. We talked for at least 30 minutes. I was pretty stiff when I started runing again. splits 9:23, 9:03, 9:14, 9:00, 9:29, 9:26. average HR 127. 

total time 46:56. plan was easy run in lighter shoes. splits 9:37, 9:24, 9:28, 9:23, 9:03. sped up the last 0.3 of the run. average HR 115. have rolled the leg muscles daily since Wednesday the 6th.

First segments 9.01 miles

started feeling achy Friday night with low grade headache. Didn't sleep well either worrying. no fever so I decided to run and see how it went. plan at the beginning of the week was to run 10 miles and negative split a sub 89:30 run. I altered the plan as I was running. total time 81:16. splits 9:08, 8:56, 8:59, 9:02, 9:06 (felt easy all this way but my HR was a bit higher than I thought it should be), 8:58, 8:59, 9:03, 9:01, 0:03. The eighth mile was a bit more of a struggle to maintain. I actually stopped at 8 and drank the last water and wiped the sweat off. That was the only way I was able to run a 9:01 9th mile and I really had to push to get that. I decided to walk. average HR 128.

second segment 0.64 miles.  after walking for about 5 minutes I decided to run easy home. total time 6:51. average HR 113.

total time 65:45. plan was easy run and speed up last 0.3 miles. feeling better... I am wondering if some of my symptoms were related to salt imbalance. I was not feeling totally fine Sunday but noticed I felt much better after eating some salted pumpkin seeds. today I had gatorade after the run and feel better.  splits 9:32, 9:24, 9:21, 9:28, 9:30, 9:26, 9:05.  average HR 127

total time 56:23. plan was easy run. it was cooler this morning.  splits 9:35, 9:25, 9:24, 9:27, 9:25, 9:07

plan at the beginning of the week was 0.5 mile warm-up followed by a 5.5 miles tempo run in 8:25. last time I did this work-out was a fail. I decided to modify the plan... 2miles warm-up followed by 3 miles tempo run (goal 8:20ish pace) ending with 1 mile cool down. I separated all these on my watch.

warm-up 2 miles- total time 18:39, 3 striders between 1.5 and 2 miles. splits 9:28, 9:11. average HR 114

tempo run 3 miles- total time 24:42. splits 8:15, 8:13, 8:14. average HR 134

cool down mile- 9:51; average HR 125.

today's VO2 max 52

total time 57:42. plan was easy run. I was pretty sore from yesterday and really had a hard time getting going. Not sure how much this had to do with a mew medication I started for BPH symptoms? splits 10:06, 9:50, 9:52, 9:33, 9:15, 9:07. I stopped at 3.5 miles to stretch a bit and then again at 4.5 miles to change what Iw as listening too. I then pushed it home.

total time 47:19. splits 9:54, 9:27, 9:33, 9:26, 8:58. stopped every miles to regroup. not feeling well. average HR 128 the week previous this 5 mile easy run was done in 46:46 with an average HR of 115).

total time 91:50. I slept really poorly which I atttribute to my new medication. originally the plan for this run was 2 miles warm-up 1 mile hard x 3 with a 1 mile cool down. I ahve been feeling so poorly on this medication that I adjusted the plan to just 2 miles hard- 1 at 5 miles the second at 8 miles. My water bottles had gatorade which is heavier and they kept falling out of my running belt. I stopped twice to pick up bottle. eah time the break did me good. I also had 1 traffic stop prior to the first hard mile. I stopped right after the hard mile for at least a minute then right before the second hard mile for at least a minute. During the last mile I walked for 30 seconds then later for 15 seconds. splits 9:13, 9:15, 9:03, 9:06, 9:06, 8:36, 9:18, 9:32, 8:38, 10:03. average HR 132. previous week when I was mildly ill HR 128. Back on May 2nd while feeling well I ran 89:52 for 10 miles and had an average HR of 126.

i did not feel well during this run. not sleeping well which I attribute to my new medication. total time 67:29.  plan was to warm-up and then run 9:30 pace. splits 9:42, 9:31, 9:30, 9:33, 9:47, 9:45, 9:41. I stopped at 2 miles to fix shoes. 2.5+ miles to talk to some people that I have been greeting on my run who wished me a happy birthday. Then at 5 and 6 miles to catch my breath. 

total time 54:52. I continue to not sleep well on this new medication. I ran 0.25 miles up tempo at 0.5, 1.5, 2.5, 3.5, and 4.5 miles. At 5.5 miles I ran up tempo the rest of the run totaling 6 miles. My average HR is up anywhere from 4-9 BPM. The intervals actually help with the way I am feeling. splits 9:14, 9:06, 9:15, 9:07, 9:13, 8:57. I had 2 stops of 15-20 seconds for traffice. I stopped to change to the next conference session I was listening to at 3.2 miles and 1 more traffic stop of 5 seconds.  average HR 130.

total time 56:58. plan was an easy run. I skipped the medication last night and the run went much better plus I slept 7 hours instead of 4. splits 9:49, 9:36, 9:38, 9:32, 9:19, 9:04. average HR was 124. I will take the medication this morning after breakfast and we will see how things go. Hopefully the side effects will diminish over time but if they don't I will not continue the medication.

total time 55:11. didn't feel so hot but this workout went ok despite how I felt. 30 second fartlek every 3 minutes starting at 5 minutes. at 53 ran uptempo the last 0.25 miles. splits 9:26, 9:10, 9:13, 9:20 (stopped to talk with former stake president and was pretty stiff when I started back up), 9:04, 8:58. average HR 119.

total time 47:26. easy run. splits 9:44, 9:33, 9:38, 9:25, 9:07.  average HR 121

total time 89:50. plan at the beginning of the week was to run 10 miles but include 4 x half miles every 1.5 miles. I have had some mild tightness in my left hamstring and decided to just attempt a negative split sub 9 minute pace run. splits 9:15, 9:08, 9:01, 9:06, 8:58, 8:57, 8:56, 8:58, 8:53, 8:39. 45:28 followed by 44:22.  average HR 125.  very happy to see how I do without taking that medication.  

total time 66:15. plan was to run 9:30 pace. started out slower but sped up at the end. splits 9:51, 9:35, 9:29, 9:38, 9:25, 9:18, 8:59. average HR 121

total time 55:19. plan was to run 3 half miles hard. However, left hamstring tendons near knee bothering me a bit so I ran these up tempo rather than hard. I stopped and stretched extra. Leg actually feeling better after this work-out. did 1 miles warmup then half mile, then 1.5 miles recovery adn half mile times 2.  splits 9:36, 4:05, 9:30, 4:49, 4:07, 9:30, 4:46, 4:06. 4:51. average HR not reliable because picked up interference early on and had 5 minutes with HR above 150 which is not accurate.

total running time 56:42. plan was easy run at 9:30 pace.  splits 9:41, 9:27, 9:31, 9:31, 9:23, 9:08. average HR again not accurate as easly in the run there was a period of around 10 minutes with HR close to 150. 

total time 55:55. goal was 9:20 pace in heavier shoes. three stops for oncoming traffic 1 for 10 seconds the other 2 for 15-20 seconds each. Also stopped to change the session of conference. splits 9:23, 9:19, 9:27, 9:19, 9:18, 9:10. average HR 123.

total time 46:42. goal was 9:30 pace easy run. did this with lighter shoes and I struggled to slow down. splits 9:23, 9:21, 9:29, 9:27, 9:02. average HR 114.

total time 91:57. goal was sub 90 minute negative split run. It was 81 degrees at 4:40 am (23 degrees hotter than last Saturday) and that affected me. splits 9:19, 8:59, 9:01, 9:02, 8:58, 8:55, 8:59, 9:31, 9:36, 9:38. I drank about 20 ounces of water during the run. At the 3 mile mark I left a water bottle. I drank 11 ounces over the first 7 miles (half a 5.5 oz bottle at 2,4,5, and 6 miles). drank another 9-10 oz total divided at miles 7, 8, 9. I still lost 4.6 lbs on the run and just couldn't keep pushing those last 3 miles. As it is I didn't blow up but I did stopp briefly at the beginning of each of the last 3 miles. average HR 123.