my exercise

total time 52:10.  splits 9:44, 9:29, 9:29, 9:32, 9:31, 4:25.

total time 75:09.  easy run 9:43, 9:18, 9:18, 9:19, 9:18, 9:25, 9:19, 9:28

total running time 46:03.  after 5 minutes warm-up ran 1 minute hard 2 minutes recovery for the rest of the run... splits 9:11, 8:34, 8:40, 8:36, 8:50, 2:13

bike total time 22:59.  11.3 MPH

total time 75:20. also easy run splits 9:50, 9:29, 9:21, 9:23, 9:21, 9:23, 9:23, 9:10.

total time running 49:18.  easy run splits 9:36, 9:24, 9:25, 9:22, 9:23, 2:08

bike for 37:02 minutes.  13 mph

total running time 1:58:47.  left at @ 4:10 am.  Forgot to check the temp but it was probably 80 degrees.  plan was warm-up half mile then 9:15 pace through 4 miles, 9:10 pace from 4 to 8 miles, then 9 flat pace from 8 miles until the end. Almost made it.  lost 5.4 lbs during the run even though I drank 33+ oz of water during the run.  splits 9:30, 9:05, 9:12, 9:14, 9:09, 9:05, 9:06, 9:07, 9:01, 8:59, 9:06, 9:05, 9:09

total running time 77:47. plan was easy and I was pretty sore.  splits 10:02, 9:46, 9:42, 9:49, 9:42, 9:41, 9:41, 9:24.

total time 49:52.  plan was 3 hard half mile runs at the 1, 3, and 5 mile marks.  splits 9:36, 3:55, 9:23, 4:48, 3:59, 9:28, 4:41, 4:01. average HR 117

bike time 29:25.  12.6 mph, average HR 97

total time 75:50.  I had a rough night with diarrhea 5 times.  I took loperamide at 4:30 am.  The temp was only 73 so at about 5:25 am I went for a run.  Plan was to do loops near my house just in case more diarrhea came but after 2.5 miles I was feeling good and went to the canal.  I felt good enough by the end that I pushed it a bit. splits 10:04, 9:45, 9:28, 9:30, 9;30, 9:28, 9;17, 8:48.

total running time 49:36.  easy run... 82 degrees at start of run.  splits 9:42, 9:35, 9:31, 9:26, 9:12, 2:09.  Upped the pace started at 4.5 miles.  average HR 113

bicycle time 29:42.  average pace 13.2 mph.average HR 97

total time 2:00:35  it was 92 degrees at the start of the run at 90 degrees at the end.  I really didn't know how I was going to respond to this run so there wasn't a plan. I did my usual warm-up and first mile was 9:30.  there was a slight breeze blowing so I felt good and it was dark enough that even with my headlamp I struggled to read the pace on my watch.  I was surprise when I came through the second mile. I slow slightly adn then maintained.  I had gatorade for my first hydration cycle and then I stopped at the completion of 5 miles to fill up. At 7 miles I decided to slow to 9:20 - 9:25 pace for three miles and then see what happens.  At 11 miles I tried to speed up without much success.  I walked for 30 seconds  during the last mile and then sped up for the last 0.3 with the last 0.1 being done at 9 minute per mile pace.  splits 9:30, 8:59, 9:05, 9:05, 9:07, 9:06, 9:04, 9:26, 9:22, 9:21, 9:21, 9:20, 9:49 (walked for 30 seconds during this mile).  I lost 5.4 lbs during this run again.

total run time 50:06.  all on hard surface... plan was easy until the last 0.55 the eased up the pace gradually ...it was super hot.  splits 10:01, 9:36, 9:32, 9:33, 9:20, 2:05.  average HR 111.

bicycle time 28:22. 13.4 mph. average HR 96.

I am starting my taper for the half marathon on the 27th of July.  total time 66:10. hot and humid and plan was easy run.  splits 9:41, 9:24, 9:25, 9:25, 9:31, 9:23, 9:20.

tapering distance but decided to go hard after 0.5 mile warm-up.  total time 33:30. splits 8:51, 8:17, 8:11, 8:10. average HR 128.  I am very pleased with this.  It was 85 degrees outside with 35% humidity.

bibcycle total time 39:45.  13.6 mph.  averge HR 105

continuing the taper plan so 7 miles again.  total time 66:00. 85 degrees and 33% humidity at the beginning of the run.  easy run 9:35, 9:22, 9:25, 9:29, 9:31, 9:29, 9:10. average HR 120.

total time 38:37.  easy run with up-tempo last 0.3.  splits 9:53, 9:37, 9:39, 9:28. average HR 108 (only 4:03 with HR >114)

bicycle 40:02.  ave 13.6 mph, average HR 97

taper continues... total time 90:02.  Plan was about 9:20 for first miles then between 9:00 and 9:20 for miles 2 through 6 then try to speed it up.  Temp at start of run was 83 degrees with 31% humidity- one of the "cooler" mornings we have had in the last 2 weeks.  splits 9:25, 9:06, 9:05, 9:07, 9:10, 9:05, 9:01, 8:45, 8;40, 8:38.  average HR 123... max HR 138 (only 14:44 minutes with HR >130)

total time 27:47.  I ran 5 fartleks in between multiple slow segments.  splits 9:25, 9:12, 9:10.

easy run at altitude in Park City.  total time 60:42. splits 9:28, 9:54, 10:10, 9:42, 10:08, 11:21

total time 36:57.  plan was two hard miles for second and fourth mile.  splits 9:44, 8:50, 9:47, 8:37.

total time 60:35.  easy run splits 9:50, 9:48, 10:06, 9:45, 10:07, 10:58.

total time 37:57.  plan was to tun 2 hard half miles on as flat terrain as i could find.  splits 9:46, 4:12, 9:53, 2:33 (quarter mile), 3:56, 7:37 (3/4 mile).

stationary bike for 15:12 minutes

super easy total time 29:41. splits 9:45, 9:48, 10:09

slightly longer by my watch total time 1:53:58 when I stopped my watch.  Official time above.  I was nervous about so much downhill.  My original plan was to keep my first six miles between 9 and 9:10 pace and then start speeding up.My "happy goal" was to break 2 hours and my "really happy" goal was to break 1:55.  My son Jeff convinced me to let the descent take me and just keep the effort around the same as if I were running my plan on a flat course.  I was skeptical but then just let it go.  The original plan had me speeding up to 8:50 after 6 miles and then to 8:40 for the last 3.1.  I slowed after mile 9 as we had some hills and I was starting to feel the effort.  still this is PR for this decade of running (and my 4th half-marathon in 4 years).  my splits:  8:36.6, 8:43.3, 8:41.2, 8:25.6, 8:16.2, 8:21.4, 8:31.9, 8:24.5, 8:41.2, 8:57.2, 8:59.4, 9:04.2, 8:59.3, 1:15.5 

total time 31:27.  I was so very sore today. I had a hard time running downhill and going down stairs. I did some rolling of my muscles after the run. splits 9:57, 10:19, 10:31, 0:40

total time 58:31.  The soreness was slightly better than yesterday but still fairly bad.  splits 9:54, 10:13, 10:09, 10:10, 10:29, 7:36.

soreness better but still struggling a bit.  total time 70:28. splits 9:33, 9:47, 10:07, 10:15, 9:44, 10:07, 10:55.