my exercise

total time 2:07:26.  ran the first 4 with my brother... the effort on the bike yesterday along with the heat both afftected me.  the plan was first 7 at 9:15 to 9:30 pace and then 3 up tempo at 8:40 pace followed by finishing at 9:15 to 9:30 pace.  Not even close.  I handled 1 faster mile and then died big time.  my plan was unrealistic.  splits 9:23, 9:18, 9:35, 9:58, 9:17, 9:13, 9:21, 8:44, 10:00, 10:29, 10:46, 10:56 ( includes 1 minute of walking), 10:26 (includes 30 seconds of walking).

total time 57:13.  easy run.  splits 9:32, 9:27, 9:34, 9:38, 9:38, 9:24.  average haert rate 118.

total time 81:13.  plan was warm up for 3 miles and then run 5 miles at 8:30 pace followed by a cool down mile... almost mde it... splits 9:32, 9:19, 9:38 (stopped twice to stretch off the clock), 8:27, 8:26, 8:26, 8:33, 8:47 (really dying), 10:06. felt spent at the end.  won't attempt anything hard the rest of the week.

total time 59:24.  first morning at diabetes camp in Prescott.  The altitude and the hills were killers  splits 10:45, 9:48, 9:36, 9:42, 9:54, 9:38.

prescott... total time 63:53.  got a good night's sleep but hills adn altitude killing me.  splits 10:57, 9:35, 9:30, 10:06, 10:03, 9:31, 4:11.

prescott... total time 57:47. after 4hours 20 minutes sleep and short on time 11:03, 9:38, 9:35, 9:46, 9:58, 7:48.

last run in Prescott.  Lots of hills and altitude and not much sleep at diabetes camp.  total time 67:41 splits 10:56, 9:32, 9:16, 10:11 (0.4 down then 0.6 up), 9:53, 9:47, 8:07.  this run was after 3 hours and 54 minutes of sleep.

total time 53:20.  I was really sore from the down-hill running I did in Prescott.  While the splits were slow for this it did not feel easy.  split 9:47, 9:40, 9:38, 9:40, 9:42, 4:54

total time 74:00.  it was 80 degrees when I started my run at 5:15 AM.  Plan was just to try to run faster than yesterday but still run easy.  splits 9:26, 9:11, 9:09, 9:15, 9:12, 9:10, 9:19, 9:19.  the heat was tough to handle but I did have 10 oz of water with me.  average HR was 122. 

total time 50:48.  easy run.  splits 9:45, 9:36, 9:44, 9:43, 9:37, 2:23.  Temp was 74 at the start of the run at 5:18 AM

bicycle total time 24:43.  12.2 mph.

no time to do the core stuff today.

total time 76:58.  initial plan was to run 4 half mile repeats but it was 79 degrees at 5:10 and I adjusted the plan to do 2 half mile repeats.  9:57, 9:26, 9:33, 9:29, 4:04.7, 9:30, 9:39, 11:01 (when I stopped for water I thought the watch was stopped but it was actually running for at least a minute- and probably 1 minute 10 seconds- with me standing still) second half mile was slower at 4:17.6.  this is way to aerly to start treadmill running and by Saturday we are supposed to be at 72 degrees.

49:48. easy run splits 9:46, 9:26, 9:32, 9:21, 9:25, 2:19.

bicycle in 23:26 (12.9 mph)

40 lunges, 15 squats, 20 back extenders.

total running time 1:59:43.  ran with my son Andrew.  Talked most of the way.  Started run at 72 degrees.  Plan was 9:20 for awhile and then try to speed up.  9:29, 9:16, 9:14, 9:14, 9:11, 9:10, 9:09, 9:07, 9:06, 9:05, 9:11, 9:17, 9:16.  pleased with this run.

total time 53:32.  easy run on purpose... I have been thinking that my slow runs are too fast but not sure... splits 9:51, 9:38, 9:41, 9:45, 9:45, 4:53.  average heart rate 116

total time 72:19.  72 degrees at 4:46 am when I started my run.  I took my hydration belt with me and had 11 oz of water during the run. the plan was to run up-tempo for 2 minutes "on the 5's" (at 5 minutes, 15 minutes, 25 minutes, etc). The first 5 minutes were warm-up and then 2 minutes were run at about 8:10 pace except for the 5th and the 6th (at 45 and 55 minutes) were run at about 7:50 pace.  splits 9:09, 8:57, 8:59, 9:02 (only had about 1 minutes of up tempo during this mile), 9:00 (only had about 1 minutes of up tempo during this mile), 9:06, 8:59, 9:08.  I felt good about this run.

total time 49:43.  easy run splits 9:40, 9:28, 9:28, 9:25, 9:27, 2:16.

bicycle total time 23:42.  12.8 MPH.

40 lunges, 15 squats, 20 back extenders.

total time 72:57.  Plan was 9:10 to 9:20 pace for first 6 miles and then 8:45 pace for the last 2.  almost made it.  splits 9:21, 9:05, 9:08, 9:09, 9:14, 9:18, 8:46, 8:56.

total time 49:40.  easy run and I felt really great.  Soreness is down as I get accustomed to this mileage!  splits 9:37, 9:21, 9:29, 9:25, 9:30, 2:17

bicycle... differernt route purposely much slower.  total time 30:39. 9.9 mph.

total time 2:04:09.  I took it easy yesterday expressly to see what I could do today.  It was supposed to be 74 at the start of the run but I forgot to check.  10 minutes after I finished it was 78 degrees outside.

Plan:  9:20- 9:10- 8:45- 9:20- 9:15- 8:45- 9:20- 9:20- 8:45- 9:25- 9:25- 8:45- then whatever 

Acutal:

          9:20- 9:04- 8:43- 9:16- 9:14- 8:43- 9:18- 9:14- 8:43- 9:38- 11:28- 10:19- 11:08

the 11:28 included about a minute of walking.  Stuck with the plan through 9 miles... the heat and the pace got to me.  Weight before the run 155; weight after the run 149.6. I drank about 22 oz of water during the run. average HR 127.  I think this run will help when I am keeping it more steady and it is cooler.  

total time 53:06.  easy run splits 9:50, 9:39, 9:38, 9:43, 9:37, 4:40.  average HR 116

total time 72:47.  Plan was easy and steady around 9:10 pace with up tempo the last 0.3.  splits 9:19, 9:09, 9:05, 9:09, 9:06, 9:07, 9:04, 8:48. average HR 119

total time 44:24. plan was 5 minute warm-up and then up-tempo for the rest of the run.  splits 9:00, 8:20, 8:20, 8:20, 8:19, 2:05.  average HR 128. this stressed my quite a bit but I will go easy until Satruday and I am going to run a half marathon on 27 July and the goal is 1:55 so i need to get a few hard runs in.

bike total time 33:03. average speed 11.2 MPH with average HR 101. 

total time 76:34. easy run but really sore.  splits 9:52, 9:36, 9:34, 9:33, 9:33, 9:34, 9:29, 9:22. average HR 119

total run 50:09.  easy run with my brother Mike.  splits 9:34, 9:33, 9:36, 9:33, 9:33, 2:21 average HR 113.

bicycle for 32:18.  average speed 11.6 mph average HR 97.

total time 1:59:43.  I got up at 3:50 AM in order to run before it got too hot.  My phone said the temp was 81 at 4:10 am when I headed out. About 10 minutes after I finished the run it was 78 degrees according to my phone. I went out with 11 oz of water and I drank it all and filled up at 5 miles and then again at 10 miles so I drank over 33 oz of water (had some straight from the fountain both times) and I still lost 4.2 lbs during the run.  The goal was warm up for half a mile then run 9:20 pace until 4 miles, 9:15 pace from 4 to 8 miles, then 9:05 pace from 8 to 12 miles then see what I could do for the last mile.  I am really very pleasantly surprised with how the work out turned out.  Splits 9:35, 9:16, 9:19, 9:21, 9:15, 9:14, 9:14, 9:13, 9:04, 9:07, 9:04, 9:01, 8:59.