my exercise

totally underestimated the difference 9 degrees warmer and 3 miles more would make.  plan on 10 min pace x 2 miles, 9:45 min pace x 4 miles, and the 9:30 pace x 6 miles.  not even close!

• total time 1:58.35.  splits 9:56, 9:58, 9:49, 9:44, 9:42, 9:41, 9:33, 9:33, 9:26, 9:58, 10:22, 10:52.
• I rode the bike for 34 minutes after this run.
• It was 70 degrees at the start of the run(last week 61 degrees).  Before the run I weighed 152.5 lbs.  I had an energy gel before the run, 1 at 45 minutes and another 1 at 1 hour 30 minutes(100 calories each).  I drank 12 oz of water during the run.  Despite this I weighed 148 lbs after the run.  Last week I consumed the same amounts but only lost 3 lbs.

68 degrees outside

total time 29:46.  splits 9:57, 10:03, 9:46  last mile I did a 20s econd fartlek at the beginning and then uptempo for 1:20 at the end.

36 lunges, 20 sqauts, 20 back extenders, 35 pushups, 30 crunches

55 degrees outside- nice running weather.  total time 54:56.  splits 9:40, 9:34, 9:31, 9:16, 8:29, 8:26.  I was feeling good so the last felt really good ebcause it wasn't all out- I could have gone faster!!

25 minutes exercise bike

36 lunges, 20 squats, 20 back extenders, 35 pushups, 30 crunches

total time 54:55.  strated off steady for 2 miles.  then had a 15 second fartlek at the beginning of each half mile segment with the alst being at 4.5 miles.  ran last mile hard.  splits 9:40, 9:20, 9:12, 9:12, 9:05, 8:26

total time 20:53.  splits 10:28, 10:25

12 miles early morning.  77 degrees when I left at 4:05 am.  total time 2:00.05  splits 10:05, 9:54, 9:59, 9:59, 9:54, 9:46, 9:53, 9:53, 9:39, 10:28, 10:13, 10:23

several hours later I ran abou 1 mile with my wife during her triathlon debut.

treadmill run in the evening.  I fasted through the day for our ward's 40 day Fast.  I got home and ate half a banana, drank 10 oz of water, and had 1 packet of Gu energy gel.  the run went surprisingly well.  total time 31:11  splits 10:30, 10:20, 10:21

Outside run less than 12 hours after the run last night.  total time 66:35.  stretched extra before running.  splits 10:01, 9:44, 9:46, 9:43, 9:22, 8:59, 9:01

25 minutes on the exercise bike

36 lunges, 20 squats, 20 beck extenders, 35 pushups, 30 crunches

total time 65:49.  after 2 miles I did a short fartlek at the beginning of each half mile segment.  With 3 minutes left in the run I went up-tempo until the end.  splits 9:57, 9:33, 9:28, 9:25, 9:18, 9:10, 8:59

total time 31:08.  name of the game was easy.  splits 10:26, 10:22, 10:20

36 lunges, 20 squats, 20 back extenders, 40 pushups, 35 crunches

temp 62 degrees at the start of the run.  total time 2 hours 5 minutes 31 seconds.  I felt great and had done some extra stretching both last night and this morning.  splits 10:00, 9:49, 10:00, 9:56, 10:02, 10:00, 9:39, 9:38, 9:28,9:09, 9:15, 9:10, 9:26.  

total time 19:22.  ran 3 fartleks over the last 1.2 miles of the short run.  splits 9:50, 9:32

36 lunges, 20 squats, 20 back extenders, 40 pushups 35 crunches, 20 calf raises

warm up for 10 minutes then 1 minute up-tempo 2 minutes recovery all the way to the end.  total time 52:36.  splits 9:42, 8:30,8:24, 8:43, 8:33, 8:44

25 minutes exercise bike

36 lunges, 20 squats, 20 back extrenders, 40 pushups, 35 crunches, 20 calf raises

total time 43:46.  ran a tempo run after half mile warm up.  splits 9:19, 8:39, 8:43, 8:32, 8:33

easy run.  total time 30:55.  splits 10:17, 10:12, 10:26.

36 lunges, 20 squats, 20 back extenders, 40 pushups, 35 crunches, 20 calf raises

warmed up 4.07 miles 43 minutes.

5K was in a park 1/3 mile hill during the 2nd kilometer.  I went out to fast.  splits at each kilometer 4:41, 4:57, 5:15, 5:22, 5:08

3 miles outside in 33 minutes.  last 2 miles on treadmill in 20:37 (10:39 and 9:58)

total time 28:59.  splits 9:45, 9:35, 9:39

36 lunges, 20 squats, 20 back extenders, 40 pushups, and 35 crunches

total time 64:39.  after 1 mile wam-up I did a 1 minute fartlek at the beginning of each mile.  splits 9:33, 9:07, 9:18, 9:17, 9:04, 9:12, 9:09

25 mintues on exercise bike

36 lunges, 20 squats, 20 back extenders, 40 pushups, 35 crunches

total time 63:54  splits 9:36, 9:02, 9:03, 9:16 (lost focus or long?), 9:00, 8:50, 9:07

I felt really good and didn't feel like I was straining.  pulse 90 seconds after finishing running was @112

gues on distance based upon effort.  total time 31:30

36 lunges, 20 squats, 20 back extenders, 40 pushups, 35 crunches, 20 calf raises

felt great today.  total time 2 hour 3 minutes 3 seconds!  splits 9:52, 9:38, 9:54, 9:45, 9:46, 9:45, 9:34, 9:29, 9:19, 9:00, 9:12, 8:49, 9:01.  turned around at 63:32 back in 59:31

rode the bike for 35 minutes after this,

breaking in shoes that I am hoping to run the half marathon in on 19 November.  They definitely feel different.

total time 39:33.  splits 9:37, 9:39, 10:01, 10:15

36 lunges, 20 squats, 20 back extenders, 40 pushups, 35 crunches