my exercise

temp 83 humidity 51%

total running time:  48:53.  9:07, 9:17, 9:43, 9:40, 11:06.  really dead at the end.

rode bike outside 28 minutes.  7.2 miles.  hard.

I sprained my knee yesterday playing ultimate frisbee with the venture crew.  Despite icing...the running was very slow.  10:52 out and 10:45 back for a total of 21:37.  By the end it was starting to lossen up.

I roder the bike first to lossen up my knee.  I rode 8.9 miles in 35:10.  I then changed shoes and "ran" for 2 miles.  The knee feels better but it is far from 100%.  I ran 9:48 for the first mile and 10:58 for the second.  It was 78 degrees with 80% humidity.  I am feeling confident that the knee is just a sprain and will get better.

rode bike 34:45.  9 miles.  puhsed hard.

knee still bothering me...mostly just slowing me down.  31:48 for the time.  pretty slow.  it sprinkled the whole way so the heat didn't bother me today for the first time in over 2 months.

total running time 39:08.  My knee is still slowing me down a fair amount.  miles were 9:28,9:18, 9:56, and 10:27.  the temperature was a manageable 73 with humidity >70%.

the weather has improved dramatically.  I rode my bike for 9 miles in 34:48.  I then ran the 4 miles in 38:48.  the humidity was much better and the temp was in the 70's.  My miles were 9:27, 9:33, 9:37, and 10:11.  my knee is still bothering me.

rode bike outside.  7 miles.  26:48

weather is much better!  total time 38:15.  I forget my times but my last mile was the fastest.  my knee is back to normal.

total time 18:09.  easy mile in 9:24 then hard in 8:45.  knee really is back to normal.

feeling stronger and the cooler weather really helps.  total running time 37:51.  miles in 9:30, 9:35, 9:22, and 9:24.  trying hard to get faster and to run faster the second half of runs.  this was a negative split by about 19 seconds.  I ams till running very slow.

total running time 46:51.  Way faster.  it was only 71 degrees when I left at 6:20.  The cooler weather makes a difference.  my splits:  9:28, 9:36, 9:15, 9:14, and 9:18.  My knee is doing weird stuff.  muscle spasks in the medial aspect yesterday.  feeling a bit sore today too.  I iced before and after.  still very excited about the pick up in time.

about 2 hours later I went for a bike ride with Beth.  We did 12 miles in about an hour.

short on time.  17: 41.  Out in 9:15 back in 8:26.

short on time and didn't sleep well as not feeling good..  still tried to push it.  total time 17:47.  Out in 9:13 and back in 8:34.

short on time again.  5.2 miles on the bike in 19:03.

I tried something different.  I ran without my watch on.  I was going to do the whole run just timing the start and finish but then I decided to push the button and certain points but not look at the time.  My goal was to run negative splits and to go faster.  Let's see how I did.  I pushed the button first at the 2 mile mark- 18:12.  Seeing that I am surprised because I was trying to hold back.  My turn-a-round point has always been baed upon my perceived pace but this time I guessed.  3 mile mark time 9:06 (I was trying to speed up so this might have been a bit long).  4 mile time 9:08.  5th mile 9:24 (I could tell I wa struggling).  So my goal to do a negative split was not achieved but the total time of 45:50 was way faster than I have done 5 miles in quite some time!

I rode the bike outside 7.1 miles in 27 minutes... then I ran 5 miles.  The run started out great as I felt really comfortable and frankly was surprised at the first 2 miles.  right at the end of the 3rd mile I could tell I was in trouble.  so slower overall but building strength.

time 48:01.  miles splits...9:12, 9:09, 9:15, 9:55, 10:30.