my exercise

20 minutes on bike outside

on treadmill.  starting taper.  total time 29:23.  splits 10:02, 9:41, 9:40

total time 57:55.  the distance is a little bit of a guess.  I was trying to run slow but in Orgeon it is so much cooler that easy running was faster.  I was going off the distance on my phone.  I broke in my new shoes but I was still put another 50-80 miles on my old shoes.

total time 31:18.  with Jeff Boyd.

back in arizona on the treadmill.  total time 28:34.  splits 9:41, 9:31, 9:22

rode the bike for 20 minutes.  walked around the block

total time 28:42.  splits 9:48, 9:33, 9:22.

I ran outside...temp 78 when I left.  next stop half-marathon on Saturday.

tough day for me.  I knew I wasn't ready to run fast.  i was hoping to run 10:30 pace but my final time was @ 11:51 pace.  I really didn't know what to expect from the altitude and the hills and I was not ready for that at all.  Mike's phone gave the following splits for us for the first 6 miles 9:30, 10:18, 10:35, 10:58 (hills), 10:31. 10:10.  I didn't stay with Mike much longer than 6.5 miles.  He finished in 2:17:24.  I fought off thoughts of stopping.  I knew I had slowed down alot and I just tried to hang in there.  I am super sore in the quads which makes me think that the climbing was most of the challenge.  Anyway.. I ran a half marathon when I was 16 and did it in 75 minutes in Nebraska.   i'll never see times like that again. 

I am really sore.  I thought about not running today.  I was on the treadmill and was abnle to control the pace.  total time 20:02.  splits 10:37 and 9:25.  hopefully this will help get the soreness to go away quicker.

outside...too hot!!

33:48 total time.  splits 9:55,4:51, 9:26, 9:36

20 minutes outside on the bike

outside.  my treadmill is broken.'

total time 44:08.  splits 9:59, 9:36, 4:33, 9:48, 10:10.  it was too hot to run outside.

total time 62:53.  It was hot and humid and i didn't do well.  splits 9:53, 9:51, 9:58, 10:36, (walked first 2 minutes of mile 5 and mile 6) 10:45, 11:50.

total time 28:00.  at 5 minutes I went 1 minute hard 2 minutes easy until the end.  splits 9:17, 9:12, 9:31.

temp 80 degrees with 56% humidity at 4:45 am.

total time 37:51.  splits 9:42, 9:29, 9:17, 9:24

79 degrees and 47% humidity at the beginning of my run.

I rode hard on the bike for 20 minutes

total time 38:51.  i wasn't feeling too hot so I wasn't sure what I would do but decided to do a half mile hard after warm-up ... I was contemplating doing as second one but then decided against it.  splits  9:52, 9:55, (3:53, 5:22), 9:50

                                                                 9:15

it was 79 degrees and 38% humidity when I left for my run.  

total time 61:31.  no walking.  81 degrees and 42% humidity when I started.

splits 10:01, 10:00, 10:05, 10:08, 10:29, 10:50

total time 28:00.  splits 9:28, 9:17, 9:15.  

82 degrees but only 24% humidity.

treadmill got fixed yeterday.  thank goodness!  this morning was 83 and 44% humidity.  inside i tunred the air to 77 and had 3 fans on me.

total time 37:57.  splits 9:47, 9:32, 9:25, 9:13

20 minutes on the bike

treadmill run.  3 fans on me.  air at 77.  indoor humidity 38%.  total time 60:44

splits 10:19, 10:10, 10:10, 10:10, 10:08, 9:48

treadmill.

total time27:58.  splits 9:46, 9:20, 8:52