my exercise

did the 7 minutes stretch routine before the 4 miles run.  ran easy then did 2 2 minute fartleks on the way back  out in 18:25 back in 16:03/  total running time 34:28.  HR 143/161.

ran different route.  guess for distance.  at 20 minutes did a 10 minute tempo- 5 min rest- 5 min tempo- 4 min rest-4 min tempo- 3 min rest- 3 min tempo- 2 min rest- 2 min tempo- 1 min rest- 1 min tempo.

total time 63:52.  HR 142/163

ran easy because we are driving to Twin Falls today.  total time of 36:32.  Ran out in 9:30 pace but through in a 3 min fartlek on the way back and ended up at 8:45 pace for the return.  we are driving two cars with three drivers so I culdn't be very tired.

total running time 39:04

ran in Provo.  went to the track and did 3200 tempo (8:11 x 2)

before the workout I did 30 back extenders.

ran with Mike in Holbrook.  running time 46:32.  Both the heat and the altitude got to me.

ran in Overgaard.  I struggled in part due to a busy family reunion the day before and due to the altitude.  total time was 56:24.

I ran at 5 AM in Mesa.  The temp was about 84 degrees. I didn't push it too much.  Originally I planned on running closer to 5 miles but right at about 3.2 I really started feeling the heat.  total running time 36:28

total running time 48:40.  back in UP.  temp in 50's for the run.  totally blue skies.  This is the best time of year to be here and the worst time to be in AZ.  It will be a tough move.

ran on the track after an 8 min warmup ran 5 x 1000 meters with 100 meter active rcovery between each one.  4:47, 4:47, 4:46, 4:53, 4:53.  rest was :41, :58, :59, 1:37 Walking.  really felt tired after this was over.  jogged a 600 on the track immediately after finished the last 1K and it was SLOW 4:29 slow.  I really need to lose 5 or 10 pounds.  I have 7 more runs in great running weather and then it will be a struggle for awhile with the heat.

oh well.  this is an exciting new chapter in our lives!

did 30 back extenders and then the 7 minutes of exercise/warm-up.  I ran 4 miles starting out really easy.  the second half I went hard on the downhill of Bridgeport (3:06 down as opposed to 4:10 up) and then I did 10 x 15 sec strides with 45 seconds running in between.  total running time 34:56 with 18:41 out and 16:15 back.

then I road the exercise bike for 25 minutes ( 8 miles).

total exercise time 1 hour.

I rode the exercise bike for an hour.  I rode 19.08 miles.  I was reading almost the entire time so I was not pushing things at all.  I got in a good sweat!

I left for my run early and it was in the low 50's.  I went the GV/SV trial route with the plan to do it in reverse for an 8 mile run.  however, the hill just took too much out of me so I just repeated the GV trail twice more.  Total running time was 65:38.  I ran the SV trail in 18:25 really pushing the last hill.  that just took it all out of me.  I ran the GV trail 3 times...the first time in 9:44.  After finishing the hill I ran the GV trail in 10:58 and thought that was due to the hill.  I tried to pick up the pace for the return on the GV trail adn could not actually running the thrid time in 11:12.  Now 5 hours after finishing the run my legs are still really tired.

30 back extenders and 7 minutes core routine.

total running time 38:06.  I ran 20:48 out (easy) and 17:18 back (hard).  It felt good to go that hard.

ran a track workout and I am tired!!  felt good though after a day of sorting through things in the house while they were packing.

ran for a total of 49:03.  15 x 200 meters with 200 recovery.  each lap was right around 2.15. first 200 was 45.6 then 2-13 were between 48.3 and 49.9, number 14 was 50.1 and number 15 was 47.9.

 only 2 runs left in Washington.

ran slow today on purpose.  I was on my feet all day yesterday with the movers here and so many things to do.

at the turn around point I was at 24:46.  On the way back I ran 10 x 15 sec striders with 45 seconds active recovery in between for a total running time of 47:52.

today is the last day for the packers.  the truck driver is going to load part of the truck today too.

I ran with Ron Williams and we had a great talk.  I would like to run more with people but usually my schedule won't permit.

I didn't run long as I have been too tired and there is too mcuh that has to happen today.

total running time was 46:37.  Distance is rpetty accurate and Ron has a garmin.

I also spoke to Jeff this morning after the Des News 10K.  He placed 12th running 29:33.

46 minutes.  ran in Provo.  distance a total guess.  It was nice and cool.

total time 41 minutes.  ran in Cedar City.  distance a total guess.

ran around Poston Jr high's field.  it was hot and humid for the run and took me an hour to stop sweating.  the distance is a slight guess.  total running time 41:53.  running in this heat will be an adventure.  I might get a treadmill and run in doors.

total running time 54:44.  at about the 4 miles mark the humidity really hit me and I noticeably slowed.  This was mys econd run in Arizona.  Iw as out the door at about 5:45.  The temp was about 75 degrees but the humidity was close to 50%.  I live really near some great trails and the grids are relatively predictable.  The mileage is in part based upon these grids and upon the pace I think I was running.  I'll figure it out with a map later.