my exercise

pushups 3 x 25.  25 situps, 25 extenders, 30 situps.

ran 5 x 4 minute fartleks.  Total of 20 minutes at about 7:30 pace.

The other 18 minutes was done ahlf at 9 minute pace and half at 10 minute pace.

these are rough estimates!

40 minutes on stationary bike.

before running:

pushups 3 x 25; 25 situps, 25 extenders, 35 situps.

38:40 run.  4 x 800 on CW track 3:37, 3:34, 3:32, 3:34.

this is my new experiment day.  I ran 3 miles at 10 minute pace.  I usually don't run back to back days because of my feet (chronic plantar fascitis) and my knee (right knee with no ACL). 

I am hoping that the extra run each week albeit- slow and short mileage-will enhance my performance.

3 x 25 pushups, 25 SU, 25 ext, 40 SU

56 minutes.  at 40 minutes ran hard for 6:50.  Grandview trail from cirque to the path to the Sounview trail.

3 x 25 pushups, 25 SU, 25 ext, 45 SU

38 minutes...5 x 4 min fartlek averaged around 7:30.

half of rest minutes at 9 min pace and half at 10./  guess of 4.7 miles.

40 minutes bike

3 x 25 pushups, 25 SU, 25 ext, 50 SU.

38 minutes for workout.  warmup 6 minutes.  1:31 400, 4:29 rest phase running 800 meters; 1:34 400, 4:26 rest phasing running 700 meters; 1:34 400, 4:26 rest phase running 700 meters; 1:34 400, rest phase 5:37 running 1000 meters.  cool down 6:53.

distance is a guess.  3 miles on the track and I think 1.2 miles for warm-up and cool down.

29:46...slow...continuing my experiment with slow running to add a 4th run each week.

I felt really tired today.  the vents of this week caught up to me.  Plus...I stayed up to wait for Andrew Friday night.  I can enver sleep in even when I get to bed really late so I slept less than 5 hours.

3 x 25 pushups; 25 SU, 25 extenders, and 55 SU

Run was in 61 minutes.  really slow..tried to go ahrder for a while but just couldn't.

3 x 25 pushups; 25 SU, 25 ext, 60 SU

38 minutes.  5 x 4 min fartlek.  Still feeling sluggish.

40 minutes on stationary bike.  did not push it at all.

3 x pushups (30,25,25)

25 SU, 25 ext, 65 SU-  hip flexors pretty tired

12 x 200 first 7 in 50 seconds or less.  last 5 54 seconds or less (51,52,54,52,53).  jogged 100 in between each 200.

at the end of the 200s I did 1200 in 6:07.

total time 38:50.

32:50

continueing experiment with slow mileage.

I ran quite a bit cheering on the high school team.  I treied to keep track of time.  This is just an estimate of my mileage.

pushups 30,25,25

25 SU, 25 ext, 65 SU

38 minutes run...5 x 4 minute fartlek. 2 minutes rest in between.  got further thane ver before the turn around.  total mileage may have been 4.8.  Not sure at all.

40 minutes

pushups 30,25,25

25 SU, 25 ext, 65 SU

39 minutes total.  2 x 1 mile at 7:27 then 7:34.  7 minutes jogging in between

really tired and legs dead from situps.  intended to go 7:10 to 7:15 but just cound't.

35:06...deliberately slow.  continuing my expierment with a 4th run per week!

pushups- 65 then 30

situps- 65 then 25 extenders then 30 situps

ran 62 minutes.  First 39:30 ran at 8:45 pace then ran one at 7:30 pace then competed run at 10 minutes pace.

pushups 30,25,25

25 SU, 25 ext, 65 SU

38 minutes.  6 minutes warm-up them 25 minute tempo and 7 minute cool down.

stationary bike