my exercise

total running time 47:55.  for this area the weather has been quite cool but it is still 25-30 degrees hotter than what I have been used too.  for the effort I am putting out, I am running pretty slow.  either that or these roads are more than a mile apart.  anyway... it is good to be running.  at the end of my run today the temp was 79 degrees.  not bad.  i left at 5:30 AM.

found a back way to Greenfield Jr High's track so the warm-up is 8:30 which is only 2:30 longer than what it was in Washington.  I ran 8 x 400 with 200 active recovery.  The start of the run wasn't bad but it started heating up fairly fast.  I should have got up at 5 instead of 5:30 but we spent all day with the movers and then all evening unpacking boxes so I was REALLY tired.

work  out:  8:33 warm-up...then 8 x 400... 1:47.6 (1:24.5), 1:48.8 (1:19.0), 1:50.8 (1:19.5), 1:50.6 (1:21.8), 1:49.4 (1:27.8), 1:52.0 (1:27.8), 1:48.9 (1:32.7), and 1:56.1 (1:42.1).  cool down was 9:22.3 (+0:17.8 sec to make up for the metric track).  after arriving home I added 1:12.7 to round out the mileage estimate).  I am really excited to find out that I have a track to run on relatively close.  It would be farther to get to the Highland HS track unless I drive.

out and back.  total time 43:21.  out in 22:03 and back in 21:18.  left later than I should have so it was hot.

I got together with some bloggers todays...Burt, Coolrunnings, marathondreamer(and husband).  We ran just over 5.  I did fine for the first half but then started feeling the heat.  I was bringing up the rear at the end.  Ran 46:50 with them for 5.03.  after getting home I ran another 1:30 for approzimate total of 5.15 miles today and 20 for the week.  Couldn't finish at 19.88!!  :)

I decided I was goping to run harder today.  I got up at 5:10 and was out the door just ebfore 5:30.  I ran out in 21:40 and back in 20 minutes flat.  The mile right before the turnaround was 9:03 and then the next mile was 7:50.  I was arleady slowing by the end of that but still pushed for the next mile+.  It wasn't as hot since the sun wasn't completely up yet.

ran in AZ before departing for Utah at noon.  Ran over to the water/wildlife park on the corner of Guadalupe and Greenfield.  Did the run in about 45:30.  Distance is a guess as usual.

46:50 total running time.  ran in Magna.  Funeral for Porter is alter this morning.  we will head back to Cedar City tonight..  Will be home on the 13th and then heading back up here on the 24th to bring Andrew to BYU.

total time 47:08.  23:18 out and 23:50 back.  it was pertty hot(84) when I ran despite going early (5:35 AM).  I am handling it better.

left for the run at 5:35 AM but the heat and humidity got me anyway.  total running time was 43:38.  out in 21:47.  back in 21:51.  Intended to go faster on the way back.  did for the measured mile 8:21 (8:59 on the way out) but gradually slowed from there.

40 minutes exercise bike 12.96 miles.

49:21 total time running.  my back has been bothering me adn the humidity wsa pretty bad.  I really struggled today.

I skipped running yetserday because my back was even worse.  I am super frusrtated with this.  this morning I oveslept and so I didn't leave on the run until a little after 6 AM.  Itw asn't bad as the humidity was lower than Wed.  I was going to do a tempo run on the track but there was a team running a work-out there when I arrived so I did loops on the canal.  i think I still got splits for the 3 mile tempo.  ran 8:04, 7:46, and 8:27.  as you can see it wasn't very even.  the last mile was way to hard esepcailly considering that I slowed down anyway.  total time was 49:40.  this was a better run that Wed and my back is feeling a little better.

ran in the morning heat.  left the hosue about 10 minutes to 6 AM.  Ran out and back...past power a bit before turning around.  out in 25:03 and back in 25:11 for total running time of 50:14.  Lost 4 lbs in sweat during this run.

I elft the hosue at 5:15 AM.  It didn't matter.  The offical weather at 5 AM was 88 degrees with 70% humidity.  I ran 2 minute fartleks with 1 minute active recovery.  I did 7 of these while running an out and back.  The humidty really hit me about the 32 minute mark.  My routine markers were:

Out:  3:18, 4:40, 4:51 (started the fartleks at 13 minutes), 8:18 (2:08 during active recovery phase)

back: 8:47 (2:52 during active recovery), 4:52, 5:50, 3:55

once the heat over takes me the pace drops off dramatically.

ran in Nevada.  started with Jeff.  It was noticably cooler this morning but I was super sore.  The distances is a total guess.  i felt slow at first and turned around at 23:30.  I picked up the pace and arrived back at thes tart at 45 minutes however I didn't think I was poushing it enough to speed up by 2 minutes so I added a minute and called it 5 miles.

ran in provo.  The temp was in the low 60's and it was heaven.  I had two stretches in which I could time a mile...I ran 8:41 then 8:37 near the end.  the total run time was 43:20.  it may have been a bit more than 5 miles but I am not sure.

Back in Henderson.  it was relatviely cool this morning...probably low 80's.  I did 5-4-3-2-1-1 fartleks.  I started at 23 minutes and did the recovery AFTER the fartlek and 1 minute shorter than each fartlek until I was at the 1 minutes fartlek.  The distances is a guess based only on what pace I think I was running.  total running time 55:33.

started work today.  runs will need to be shorter due to the commute.  total running time 35:20. 

35 minutes on the stationary bike.  went easy.  10.73 miles distance.