my exercise

total running time 31:25. last run in cool weather, at least for awhile. After warming up for about 3:50, I ran 1 lap uptempo and 1 lap recovery all the way to the end.  splits 9:14, 8:42, 9:03, 4:26.

heat in AZ... a big deal. total time 28:08. splits 9:41, 9:23, 9:04. stretching break at 0.49 miles.

total running time 79:07.  the heat was a killer. splits 9:50, 9:30, 9:18, 9:24, 9:36, 9:42, 10:14, 11:20, 0:12. I took the usual stretch break at a half of a mile. I carried one 10 oz water bottle adn drank every mile. I re-filled bottle at 3 miles then took a break at 4.5 miles, then re-filled the bottle again at 6 miles. I stopped at 7 miles too. I was soaking wet and, despite drinking 30 oz of water during the run, I lsot 2.8 pounds during the run.

total running time 55:39. not quite as hot today but still 78 degrees at the start and 82 degrees at the finish. splits 9:24, 9:03, 9:07, 9:11, 9:23, 9:31. I stopped at about 0,5 miles to stretch. I re-filled the water bottle at 3 miles and then stopped again at 5 miles. I am hoping to not lose too much fitness as I am dealing with this heat.

total running time 26:32. after 0.5 warm-up and stretching I alternated 1 min fast with 1 min recovery. water break of about 30 seconds at 2 miles. splits 9:09, 8:35, 8:48

3.11 mile bike ride (actually further but forgot to start my watch after I turned around.

total running time 45:55. deliberately ran controlled without pushing hard. splits 9:27, 9:10, 9:04, 9:08, 9:06. stretching break at 0.55 miles and then again at 3 miles for water. drank water every mile.

total running time 27:11. plan was to start slow and gradually speedup.  splits 9:32, 8:54, 8:45. I rested/stretch at 0.5 miles and then at about 2.07 I stopped briefly for water. the gradual speed-up started after the first stretch break,

total running time 75:07. what a difference a week makes. it was 83 degrees when I elft on my run at about 5:40 am. the plan was to not overdo it. I ran with my belt and two 10 oz bottles. one filled with water and the otehr with gatorade. I drank every mile half the water at mile 1, half the gatorade at mile 2 and then finished each bottle at miles 3 and 4. I stopped at the water fountain on Guadalupe at 5 miles to refill.  splits 9:35, 9:16, 9:20, 9:21, 9:21, 9:27, 9:26, 9:21. This was 4 minutes and 3 seconds faster than the 8 mile run last week. slow but much better. 

total running time 27:52. It was super humid outside as it had rained overnight. splits 9:22, 9:16, 9:14. ran with Andrew. 

total running time 26:06. warmed up for about half mile then stretched. we uptempo the rest of the time. Stopped at 2 miles to drink some water.  splits 9:02, 8:31, 8:33

total running time 56:55. ran a little later than usual and paid for it. 77 degrees at the start of my run but really humid. plan was to just run without pushing it. splits 9:27, 9:13, 9:13, 9:16, (stopped to refill water), 9:33, 10:13. Really struggled that last mile and despite stopping briefly at about 5 miles and then again at 5.6 miles. 

total running time 27:15. ran along the canal. splits 9:19, 9:02, 8:54.

22 minutes on the bike

total running time 58:38. messed up my watch when I stopped to talk to a friend. I stopped the  talk on my phone and did NOT stop my watch. I think it was about 3:15 that the watch was running without me moving. splits 9:21, 9:10, 9:16, 9:09, 12:27(it was about a 9:10 mile with 3:17 not moving), 9:14.

total runnning time 27:28. slits 9:25, 9:08, 8:55.

20:44 on the bike

total running time 74:16. goal was to run first mile in 9:30 and then increase by 5 sec/mile each mile. adjusted to maintaining 9:15 pace for miles 2-5 and then try to speed up. splits 9:31, 9:16, 9:16, 9:19, 9:14, 9:09, 9:14, 9:17. 

total running time 54:29. Plan was to run 3 half mile segments hard and then recover in between. splits 4:50, 4:08, 9:20, 4:39, 4:08, 9:22, 4:39, 4:04, 9:20. I stopped at 0.49 miles to stretch and then I stopped again at 4 miles to get water.

total running time 27:20. plan was start easy and gradually speed up. splits 9:23, 9:07, 8:50.

20 minutes on the exercise bike as it was threatening rain

total running time 55:55. hot and humid splits 9:27, 9:06, 9:16, 9:21, 9:25, 9:20.

total running time 27:19. started slow and gradually sped up. splits 921, 9:03, 8:56.

4.19 miles on the bike in 19:45.

total running time 66:15. it was 75 degrees with 74% humidity. I ran with 10 oz of water and 10 oz of gatorade. Plan was to stop at 6 miles but I stopped at 5. by 6 miles I changed the plan from 8 miles total to 7 miles. I stopped at 6 miles and again at 6.55 miles. splits 9:32, 9:11, 9:19, 9:19, 9:27, 9:36, 9:52. I was drenched in sweat.

total running time 27:26. ran on the treadmill and it wasn't cooperating so I stopped and restarted. I think my first mile was faster than what I will show. My miles are based on the treadmill and not my watch. Watch was set to run indoors but it estimated 2.85 miles. I will assume it was closer to 3.  splits 9:52, 8:59, 8:36. the 8:59 is exactly what I had the pace set at and I went 1 miles on teh treadmill but watch said 0.94 miles. I increased the pace on the last mile 6 times. watch said I did 0.91 miles but the teradmill said 1 mile.

run in Marana with Andrew. total running time 31:10. splits 9:27, 9:28, 9:29. 2:45.

in MExico- total running time 31:08. splits 9:22, 8:56, 9:16, 3:33

In Mexico still total running time 39:32. after warming up for 5 minutes I ran 1 min hard 1 min recovery... although this drifted over time. splits 9:18, 9:03, 9:01, 9:10, 3:00

last day in Mexico- total running time 27:46. splits 9:23, 9:10, 9:13.

total running time 87:12. goal was to run all but the 0.5 mile stretch and vasodilation and at 6 miles to fill up with water. I drank every 1.25 miles through 6.25 mile then every miles. splits 9:29, 9:12 (too fast and deliberately slowed), 9:18, 9:18, 9:23, 9:19, 9:24, 9:25, 9:18, 3:09.