my exercise

total running time 31:06. at the temple. splits 9:01, 8:48, 8:48, 4:30

total running time 72:46. didn't feel well. ran at the bosque but with frequent stops (o.52 miles, 1.67 miles, 4.2 miles, 6.5 miles, and traffic stop at about 7.6 miles. splits 8:57, 8:57, 8:52, 9:04, 9:08, 9:10, 9:19, 9:18.

20 min exercise bike

total running time 19:57. at the temple very early. splits 9:04, 8:43, 2:10.

total running time 58:21. ran at the Bosque with Alejandro. His leg was bothering him so he only ran 1 loop. I went much ffaster after he stopped running. splits 9:01, 9:11, 9:04, 9:21, 8:59, 8:30, 4:15.

total running time 26:03. ran at the temple. splits 8:54, 8:37, 8:33.

20 min on the exercise bike

total running time 58:07. ran at the Bosque with Alejandro. His leg was much better today. splits 9:00, 9:08, 9:07, 8:51, 8:54, 8:52, 4:16.

total running time 26:58. felt really sluggish initially. splits 9:13, 8:56, 8:49.

super early run. total running time 17:52. at the temple splits 9:10, 8:42.

total running time 71:50. ran at the Bosque with Alejandro. best run I have had with Alejandro. splits 9:09, 9:02, 9:00, 8:54, 8:42, 8:53, 9:06, 9:05. 

20 min on exercise bike

total running time 31:53. felt stiff and sluggish. splits 9:18, 9:08, 9:00, 4:27.

total running time 26:00. ran around the temple early. splits 8:57, 8:29, 8:34.

total running time 62:30. ran at the Bosque with Alejandro. Changed route as I needed to add a half mile. splits 8:56, 8:58, 8:47, 8:48, 8:54, 9:07, 9:00. 

20 min on exercise bike

total running time 18:00. ran at the temple at 4:20 am. splits 9:15, 8:45. felt really sluggish at beginning and tight. Stopped at about 3:50 into the run to stretch and allow for vasodilation.

total running time 58:21. ran at the Bosque. slept in so ran by myself. splits 9:05, 8:54, 8:53, 8:54, 9:03, 9:02, 4:30.

no run... up at 3:50 am to go to immigration and renew our temporary residency for mexico.

total running time 58:19. ran at the Bosque with Alejandro. splits 8:56, 9:02, 9:02, 8:56, 8:57, 8:58, 4:28.

total running time 30:10. ran at the temple. usual stop at about 3:50 to stretch and allow vasodilation. splits 8:48, 8:32, 8:37. stopped for a break and then went fairly hard 4:13.

total time 20:43. ran early before opening the temple at 6 am. I wasn't sure why I was so slow and then the stomach cramps started coming. splits 9:12, 9:09, 2:21. 

total time 22:09. this run was surprising as I felt miserable all day yesterday with a lot of stomach cramps. Later I decided that it was due to the chorizo we had at the activity on Monday. splits 8:58, 8:44, 4:27. 

this run was really rough. I guess I was still feeling the effects of the chorizo stomach cramps and also we have been busy so I ahve taken alot of steps. I had to rest 4 or 5 times. it was not a good day. total running time 73:10. splits 9:06, 9:10, 9:10, 9:07, 8:58, 9:09, 9:21, 9:09.

total running time 20:27.  still struggling a bit... this was the aftereffects of the 8 miles the day before. splits 9:18, 8:57, 2:12. 

total running time 58:26. ran at the Bosque with Alejandro. Feeling better but tired from being really busy in the temple. I stretched at 0.52 miles and then took a break at 5.7 miles. I was starting to struggle when I took the second break but this break allowed me to run hard. I had a break at about 6.1 miles for traffic so i went even harder to finish. splits 9:03, 9:08, 9:01, 9:04, 8:59, 8:56, 4:15.

comment on the shoes. at the end of the mission I want to leave room in my baggage so one pair of shoes I have started running in more.  I will get those shoes to 450 miles by the time I leave.

total running time 25:52. ran at the temple splits 8:53, 8:26, 8:33.

total running time 56:00. first run in AZ. it is really hot and it was a tough run. I stretched at 0.5 miles. I rested in the shade at 3 miles and then at 5 miles. I carried water with me and then refilled at 5 miles. really tough heat. 9:19, 9:06, 9:23, 9:23, 9:23, 9:26.

total running time 27:02. after 0.5 mile warm-up and stretching I ran 2 min up tempo and 2 min recovery alternating for the rest of the run. Brief break for traffic at 2 miles. splits 9:01, 8:56, 9:05.

total running time 55:30. it was hot as i left for the run at about 5:35. The sun wasn't totally up so it was a good time to run. splits 9:26, 9:06, 9:09, 9:08, 9:14, 9:26. I stoppes as usual at 0.5 miles to stretch. I drank water at 1.4, 2.4, 3.5, 4.4, and 5 miles. i stopped at 3.08 miles and again at 5.03 miles and again at 5.6 miles. i was sweating buckets. it was very difficult to run in this.