my exercise

total running time 67:37. it was 81 degrees at the start of the run. The plan was to run 7 at 9:30 pace.  I struggled with the heat. I stopped briefly at 3.75, 4.94, and 6.05, forgot water so I was struggling. I walked for 15 seconds during the last mile on the clock. splits 9:43, 9:27, 9:25, 9:36, 9:27, 9:52, 10:08. 

total time 53:11. plan was to run 0.25 miles uptempo alternating with 0.25miles recovery starting at 0.5 miles. did well initially but the heat got to me. I remember water this day. splits 8:59, 8:39, 8:31, 8:49, 9:09, 9:05. 

after the run I did some core. 20 lunges, 15 squats, 10 back extenders, and 15 push-up. Didn't feel like it was that hard but by the afternoon I was feeling really sore.

total time 58:06. After the core stuff I did yesterday I was really sore this morning. The plan was 10 min miles and speed up if I could. still super hot. splits 9:52, 9:53, 9:35, 9:29, 9:36, 9:41. I ran 3 without stopping as I had water. During the next 3 I stopped once at about 5.3. not acclimated to the heat yet.

total time 56:25.  heat was significant again but the goal was 9:30 pace with a water stop at 3 miles being the only stop. I accomplished the goal. splits 9:46, 9:27, 9:17, 9:18, 9:23, 9:14. average HR 121. 

after the run I did some core. 15 lunges, 10 squats, 10 back extenders, and 15 push-up. was really sore after the first set 2 days ago so cut back the numbers.

run in Eagar with my bother Mike. This is at 7,000 feet and with hills. I did not push it until the last about 0.75 miles. splits 9:52, 9:12, 9:50, 10:07, 9:54, 9:43, 2:15. average HR not accurate due to interference.

total time 70:33. this was a tough run that was cut short. the hills were formidable but the wind was gusting to 24 mph and at the end of the run the gusts were even higher. slow miles were up hill with the wind in my face, the faster ones were down hile with the wind at my back.  splits 10:09, 9:48, 10:50, 9:57, 9:34, 10:55, 9:20.  average HR 111 (hard to believe that this is accurate?)

total time 66:36. goal was 9:30 pace. lost focus a bit in the middle of the run.  spits 9:31, 9:26, 9:27, 9:35, 9:45, 9:37, 9:14.  average HR 123.

did the same work out as 3 weeks ago. 2 miles warm-up, 3 mile tempo run, 1 mile cool down. 

warm- up 18:41. splits 9:26, 9:16 (2 strides in last 0.4 miles). average HR 116.

tempo run after some brief stretching... 8:11, 8:16, 8:13. average HR 132.

cool down 9:26 (ran up-tempo the last 0.2 miles) average HR 125

total time 57:46. pretty sore from the hard run yesterday. Goal was 9:40 pace. splits 9:53, 9:40, 9:37, 9:39, 9:36, 9:23 (up-tempo the last 0.3).

after the run I did some core. 20 lunges, 15 squats, 15 back extenders, and 20 push-ups. 

total time 56:34. plan was uptempo x1 minute alternating with 3 minutes at 9:45 pace starting at 5 minutes ...splits 9:35, 9:28, 9:24, 9:07, 9:32, 9:28.

total time 47:19. goal was 9:30 pace. splits 9:44, 9:27, 9:33, 9:23, 9:13.

after the run I did some core. 20 lunges, 15 squats, 15 back extenders, and 15 push-ups. 

total time 90:27. goal was 45:30 for the first 5 miles followed by a negative split AND a sub 90 minutes time. ran with 20 oz of fluid (half water and half gatorade). ran without stopping through 8 miles. Wanted to still finish strong so I stopped at 8 miles for about 1.5 minutes, then at 9 miles for about 1 minute, then at 9.6 miles for about 30 seconds. still struggled. temp was @ 75 degrees.  splits 9:19, 9:06, 9:05, 9:03, 9:00 (45:33.4), 8:58, 8:57, 8:56, 8:58, 9:05 (44:53.7). average HR 126.  I basically got the time for the first 5 miles and I got the negative split... just not the sub 90 minutes total run time.

total time 65:07. Plan was 9:30 pace. I felt great as I stretched well on Sunday morning and I used a vibrating massage wand on my legs. I felt so good that I upped the pace and will do my intervals on Wednesday instead of tomorrow. splits 9:24, 9:22, 9:20, 9:23, 9:26, 9:16, 8:56. average HR 127 (early on my heart rate was higher as I did the first mile 20 seconds faster than my recent usual fisrt mile pace). 

total time 57:02. goal was 9:40 pace easy. The run felt easy despite going a little faster. splits 9:32, 9:33, 9:34, 9:34, 9:33, 9:17, 

after the run I did some core. 20 lunges, 15 squats, 20 back extenders, and 20 push-ups. 

total time 54:15. plan: 1 mile warm-up, then half mile hard, 1.5 miles recovery, half mile hard, 1.5 miles recovery, then half mile hard, then half mile recovery.  splits 9:24, 3:42.4, 9:30, 4:44, 3:47.4, 9:37, 4:54, 4:48.9, 4:47. I felt really good about this work-out. I did stop and stretch a bit before each hard half mile. I had 10 oz of water that I carried with me too. 

total running time 58:13. plan was first 3 miles SLOW and then second 3 miles at 9:30 pace. splits 9:56, 9:55, 10:01, 9:31, 9:26, 9:25. I ran 27 minutes of this run with my HR 114 or lower. overall average HR for the entire run was 116. average pace 9:42.

core- 20 lunges, 15 squats, 20 back extenders, 20 pushups.

total time 46:39. plan was easy run. splits 9:23, 9:22, 9:32, 9:18, 9:04. average HR 118. average pace 9:19.

total running time 89:45. Plan was 3 miles done one at a time in intervals... 2 miles warm up one at threshold pace, then alternate 2 miles recovery with another mile threshold. I had brief stopps before each hard mile. splits 9:31, 9:15, 7:52, 9:19, 9:20, 8:03, 9:32, 9:25, 8:16, 9:12 (went up tempo the last 0.25). average HR 127.

total time 67:01. plan was first half quite slow followed by second half speeding up. messed up my lap times for a bit but the following are the fixed splits: 9:49, 9:48, 9:47, 9:47, 9:29, 9:14, 9:07. average HR123.  

total time 63:31. plan was warm-up for 1 miles then alternate 0.25 hard and 0.25 recovery. splits 9:25, 8:39, 8:49, 8:58, 9:06, 9:10, 9:23. average HR 128. Stoped for traffice just before 1 mile and 2.5 miles. then stopped about once a mile briefly to help the intervals go a bit better. By the end I was wasted.

total time 56:49. goal was 9:30 pace. splits 9:41, 9:34, 9:32, 9:36, 9:19, 9:07. average HR 122.

core: 30 lunges, 15 squats, 20 back extenders, 25 pushups. 

total time 63:03. after 5 min warm-up I ran 1 minute hard with 4 minutes recovery. The hard minute was really hard and I dipped under 7 min/mile pace on the first 5 or 6. By the end I was struggling to go udner 8 min/mile pace.  splits 9:02*, 8:31, 8:38, 9:11*, 9:17*, 9:11, 9:13.  * did not have full 2 minutes hard during the mile. average HR 129. tougher work-out than I expected.

total time 49:32. the goal was really slow. I was super sore after the hard run yesterday.  splits 10:06, 9:59, 9:57, 9:49, 9:41. average HR 116.

core: 30 lunges, 15 squats, 20 back extenders, 25 pushups. 

total time 104:51.  I ran 8 miles with my brother and then last 3 miles by myself. It was 77 degrees at the start of the run and 83 or 84 degrees at the end. splits 9:36, 9:43, 9:43, 9:55, 9:41, 9:43, 9:43, 9:36, 9:07, 9:15, 8:50. average HR 116.

total running time 67:12. goal was 9:40 pace. splits 9:56, 9:38, 9:37, 9:32, 9:40, 9:32, 9:18. average HR 124. 

work-out is on three different clock starts.

warm-up 2 miles in 18:42.  splits 9:29 and 9:13. at 1.6 and 1.8 miles did a strider for 0.05 miles.

threshold 3-mile run total time 24:28. splits 8:08, 8:12, 8:08. average HR 136. 3 weeks ago did this run in 24:40.

coold down 2 miles total time 19:58. average HR 121.

core 40 lunges, 15 squats, 20 back extenders, 25 push-ups.