my exercise

total time 34:45.  ran 10 x 1 min fartlek.  tight from yesterda's hard run.  no running again until next Monday due to hike scheduled for tomorrow morning.

hiked Camelback Mountain.

ran today. stretched really well before the run and felt pretty good.  at the 10 minute mark I upped the tempo signiifcantly and then sustained it.  at just over 2 minutes of the tempo run I hit my spot for measuring a mile and ran 8:07 followed by 8:06.  I ran another 0.55  at the increased tempo before slowing down.  total run was 41:56.  I am pretty happy with this run.  I will start pushing the pace more as I prepare for a race in November (gotta decide what I am going to run).

total running time 34:10.  did 10 x 1 min fartlek with 1 minute recovery.  it was pouring rain.  I was the only one on the trails.

35 minutes on stationary bike.  10.7 miles.

total running time 41:04.  ran 1 minute HARD and 2 minutes recovery starting at 10 minutes.  did 10 of these.  felt good.

total running time 69:54.  ran based upon time.  Turned around at 35 minutes and returned in 34:54.  At 5.5 miles did a mile in 8:32.  I was pleased with this run today.  The same mile split at 1.5 miles was in 8:42 and felt very comfortable.  The 8:32 was not comfortable!

total running time 34:43.  I ran steady most of the way.  My left lower leg is bothering me from the 8 mile run so I didn't do the fartleks.  I did pick up the pace a bit for about 4 minutes near the end of the run.  Tomorrow I will go hard. 

total running time 45:14.  track workout.  warm up for around 11 minutes then 3 x 800 with 800 active recovery.  800's in 3:36, 3:37, and 3:42.  800's in between were 5:03 and 5:15.  Fastest I ahve gone in awhile but still pretty slow.  I start a week on call on friday... not sure how much I will be able to run then.

35 minutes exercise bike.  10.9 miles.

total tunning time 35:02.  I warmed up for 3 minutes and then I went hard starting from our driveway and running the 4 mile loop I normally run.  times at specific marks were 2:49, 4:10, 4:22, 8:32, 4:33, 4:32, then slowed running the last bit in 3:20.

total running time 59:34.  I had a tough night on call so felt sluggish.

total running time 35:42.  ran 10 x 1 minute fartlek

total running time 41:27.  ran 10 x 15 seconds sprints during the last 12 minutes of the run.

exerciser bike ride 35 minutes 11.4 miles.

ran in the rain.  total time 40:42.  at 10 minutes...went hard until 38 minutes.  at the turn around point I was running against the wind almost the entire way back.  one mile before turnaround in 7:39.  first miles after turn around was 8:22.  warm rain.  fun run.

took it easy today.  total time 38:34.  ran 3 minutes hard from 31:30 to 34:30.  going hiking tomorrow.

after a 4 minute warm-up I went steady but hard.  I let up with about 2 minutes to go.  total running time was 34:33.  I signed Jeff and I up for the Mesa Mi amigos Turkey trot.  Initially he said he didn't want to run a 10K but then realized it was almost 3 weeks after his marathon.  This will be the first time I have raced a 10K since I tore my ACL a long time ago.  I'll be lucky if I can break 50 minutes.  Jeff will likely beat me by15-20 minutes.

total running time 42:48.  out in 21:46 and back in 21:02.  during the return I ran 10 x 15 sec spurts.

rode the exercise bike 35 minutes- 11.75 miles.

track workout.  1.25 mile warm-up in 11 minutes.  3 x 800 with 800 active recovery.  3:37 (recovery 4:52), 3:35 (recovery 4:59) and 3:34.  cool down 1.25 miles in 12:07.  felt good.

total time 68:20.  I feel I am getting stronger.  I turned around at 34 minutes.  I tried to keep up the pace but couldn't quite do it.  The one segment that I am pretty sure on the distance I ran a mile in 8:29 on the way out and then 8:31 on the way back.  I am hoping to run the 10 K at around 8:15 pace.  We'll see what happens in a month!