my exercise

ran tempo at the track.  2.4 miles (8:08, 8:24, 3:10).  total running time 36:25

total running time 34:45.  only time for 4 miles as had to get to work.  hopefully I can run longer this Satruday and it won't be so tired.

it was a bit hotter this morning but I still ran my longest run since getting to AZ.  By the end I was really drained.  I lost 4 pounds during this run.

total time 62:28.  I feel like I am getting a better since of my pace in the heat.  A stertch that I run that I thought was 1.35 miles is almost certainly longer.  I am now going to call it 1.44. 

I am pleased with this run today.  My mileage will be lower for the next two weeks as I will be going to PCH everyday.  I am really looking forward to the time when I will be at the East Valley clinic three times a week.  It will reduce my commute by at least 45 minutes and likely clsoer to an hour.

43:28.  Started out running easy.  With mile just before the turnaround 9:12.  The mile right after the turnaround was 8:09 and then I did another segment of the return in 4:27 (before the turnaround same segment was 4:48).  I amr eally looking forward to the temps cooling off.

short on time.  Total running time 34:25.  ran 10 x 1 minute fartlek with 1 minute active recovery.

rode exercise bike.  total time 35 minutes.  distance 10.63 miles.

track workout

total time 37:03.  warm-up to track 8 minutes then 7 x 400 meters with 200 meters active recovery in between.  1:51, 1:48, 1:51, 1:54, 1:52, 1:50, 1:50

on thew ay home did a 3 minute fartlek at 32 minutes.  temp was in low 70's and it almost felt cool.  It was a really great day for a work-out like I did.  I am far slower than I would like to be. 

59:37 total running time.  out in 29:14.  back in 30:23.  with the temperatures cooling I am starting to feel stronger and running a bit faster.

total running time 33:42.  this was much faster than previous.  I did 10 x 1 minute fartleks starting at 13 minutes.  I felt really good this morning.  just short on time.

total running time 37:57.  I added 0.4 on to the same route I ran yesterday morning.  Today I was sore and slow at warming up.  I ran 6 x 2 min fartlek this morning.  There wasn't as much bounce in my step as there was yesterday morning.  The mornings remain cooler.

exercise bike for 35 minutes.  total distance 11.02 miles.  legs felt a little sore as I climbed the stairs to work this morning.

track workout.

8 min warm-up.  3 x 800 3:47, 3:45, 3:47.  then 1 x 400 in 1:51.

8:02 cool down.  frustrating that this is so slow compared to what I was running 6 months ago.  The heat really slowed me down over the summer.

total run time 37:32

total run 71:16.  I felt really sore and tired.  The run was longer than usual but quite slow.

total running time 41:06.  Out in 21:09.  back in 19:57.  I did 10 x 1 minute fartlek on the way back.

total running time 43:09.  I ran 5 x 2 min fartlek with 4 minutes rest in between.  These were hard fartleks.

35 minutes on the exercise bike.  I took it easy as I want to have a strong track workout tomorrow.  distance 10.5 miles.

total running time 43:32

track...5600 meter tempo...8:15, 8:12, 8:10 and 4 flat.  felt really pretty good.

ran today because I am going on a scout outing tomorrow.  ran slow as was sore.

total run 43:42. 

total running time 59:56.  ran mile in 8:27 from @ 4.4 to 5.4 during the run.  Did this in a negative split with turn around at 30:40.  felt good!

ran on pavement in downtown LA.  total time 42:22.  distance is a little bit of a guess.

total time 42:40.  was going to run on the track but the entire field was locked up.  ran 8 x 1:45 along the canal.  effort was hard..thinnk it was about 400.  anyway...total guess for distance.