my exercise

total running time 41:45

30 extenders

total running time 45: 25

warm up 6 min

then 8x 400.  Did first 4 in 4:15 (one lap hard 1 lap easy) then last several in 4:30.

400s:  1:47, 1:46, 1:47, 1:43, 1:41, 1:40, 1:35, 1:31.

cool down was over 7 minutes.

total time 40 minutes

20 PU, 20 SU, 30 PU

total running time 36:45.  out and back.  got up with the intent to run this faster than any out and back I have done in the morning.  Turned out to run fast enough that I almost did it faster then my fastest evening out and back.

out in 20:10 and back in 16:35.  I was pleased.

20 PU, 20 cr, 20 PU, 20 cr, 30 ext

long run modified (straight up bridgeport) so that I could get in GV trail and hill and still go below 7 miles.  distance is a guess.

total running time was 60:40.  GV trail from north to south.  First mile in 7:40 due to alot of down hill.  Second mile 10 miutes flat.  first was was done in 4:10 and the second half in 5:50 (up hill for almost half than mile- ran last quarter in 3:06).  

not pushing at all but ran it in 40:24. this is faster than previous. tapering a bit for race this Saturday.

20PU, 25 cr, 20 PU, 20 cr, 30 ext

total running time 35:22.

after 2 mile warm up ran 800 in 3:08  (1:33 and 1:35).  Ran in heavy MC shoes.  ran 2 laps in 4:57 then ran 400 in 1:34. 

total time 31:35

on treadmill in Washington DC. Slow on purpose due to race.

Ran ths S2N today.  My goal was 23 minutes.  I didn't get home from Washington DC until 1:40 AM.  Felt fine initially but wore out fast in the second mile.   I was glad that I could be back and have Satruday to get lots of stuff done.

easy start to the week.  40:33 total running time.  I was sore.  I need to get new orthotics.

20 PU, 20 CR, 20 PU, 20 Cr, 30 ext

total running time 42:52.  ran 5600 tempo (7:58, 7:55, 7:53, 3:40).  felt really good. 

40 minutes on stationary bike.  Took it really easy as I am still very tired.

20 PU, 20 cr, 20 PU, 20 cr, 30 ext

36:37 total.  Out in 19:44 and back in 16:53

20 PU, 20 cr, 20 PU, 20 cr, 30 ext.

ran in Arizona.  temp was 76 degrees at 5 AM.  plan was to go out in 9 minute pace and then speed up the second half of an out and back.  I was really tired and couldn't.

I went out in 31 minutes in back on 30:15 for a total run of 61:15.

total time of 40:31.  average haert rate 134.  just started using the heart rate monitor Beth got me for my birthday.

20 PU, 20 cr, 20 PU, 20 cr, 30 ext

total time 41:34.

an 7 x 400 with 400 recovery in between.  first 2 couplets was 4:15 each and the last 5 were 4:30 total.  400 splits as follows:  1:44, 1:44. 1:40, 1:35, 1:35, 1:33, 1:32.

Intended to do 8 but was running short on time.

40 minutes on statinoary bike

20 pu, 20 cr, 20 pu, 20 cr, 30 ext

out and back with tempo on the way back.  22:23 out and 19:04 back.

upper back is really sore. didn't do pushups and crunches.

53:25 total running time.  started pretty slow.  I ran 3 x 1 min fartlek with 1 minute cruise starting at 26 minutes.

I ran the Grandview trail hard and finished it in 6:10.  Good run- it was a beautiful crisp morning.

total running time 40:36.  average heart rate 131.

total running time 44:18.  average heart rate 145.

5 x 1000 meters with 1 minute in between.  4:38, 4:40, 4:38, 4:37, 4:35.

this is the best lactate threshold workout I ahve ahd in quite some time.  I have not been doing pushups and situps because I am having muscle spasms in my neck and upper back.  can't get them to go away.