my exercise

total running time 41:43.  I am hiking the Phoenix Challenge this week so my running miles will be way down total.  Today I added 0.3 to my usual 4.85 run.  after 10 minutes I really started pushing the pace.  I have the run divided into segments.  The first segment was 4:12 (which normall I run in 4:40-4:50).  Then I two miles in 7:49 and 7:51.  Then the same segment in 4:11.  I slowed a bit but still tried to push the pace until 30 minutes of uptempo running.  Overall I was quite pleased with how this run went.

total running 42:20.  Did 10 x 15 second spurts.  Felt a bit sore.

35 minutes on exercise bike.  rode 11.71 miles.

total running time 44:58.  Ran steady except for 1 mile at the 24 minutes mark- ran it in 7:12.  hiking the Phoenix Summit challenge on Sat.  no more running miles this week.

I hiked the Phoenix Summit Challenge...22 miles, 7 peaks, 6500 feet in elevation...in 11 hours 45 minutes.  I was super sore by the end of it.

I am still feeling the effects of the hike.  I have blisters on my heals.  I ran slow but at least I ran. total time 32:49.

total running time 47:30.  still feeling effects of the hike.  turned around in 24:18.  on the way back ran 10 x 1 min fartlek with 1 minute active recovery in between.

35 minutes on the exercise bike.  11.9 miles.

total running time 41:16.  ran 8 min warm-up to the track.  then ran tempo for 3 miles (8:22,8:17, and 8:04) followed by the cool down.

total run 67:20.  I turned around at 34:10 and then went back at 33:10.  I ran a mile, starting at the 5.4 mile mark, in 8:05.  I have revised my goal from 8:30 pace to 8:15 pace for the 10 K.  That would be a 51:09.  My "not so realistic" desire is actually to break 50 minutes in the race.

total running time 47:01.  at the turn around point did a mile hard (7:20).  I am going to taper slightly for the 10k that I run on Thanksgiving day.

out in 20:21 back in 19:53 for total running time of 40:14.  ran 15 x 15 sec striders with one minute active recovery in between.

exercise bike for 35 minutes.  12.16 miles.

total running time 35:28.  I ran to the junior high track and then after 1200 at 8:20 pace I went hard for 800 in 3:21.  I really thought I should be able to go faster.  I then had another 1200 that I ran in active recovery (2:49, 2:21, 2:19) followed by a 400 in 1:41.  I also thought this would be much faster.  I know I needed the alarm clock to wake up and that I got out of bed feeling tired.  I won't do anything more than 200's hard from now until the turkey trot.

total running time 57:51.  I didn't run until 10 AM and it was over 70 degrees.  My plan was to start oute ven adn quick and run just over 5 miles like that.  however, I slow at about 4.3.  I went out in 26:53 and came back much slower.  Not sure what I am going todo at the Turkey trot but I know I ahve got to start out a bit slower and then try to negative split.

tapering.  ran total time 33:47.  at 22 and 28 minutes did 2 minute fartlek. 

can't remember how long it took.  ran 2 x 2 min fartlek at 22 and 28 minutes into the run.

I am pretty excited about this race.  I beat even my dream for this.  I underestimated what running in lighter shoes would do to help me.  However, I am super sore now.

The race was a bit windy and really crowded.  The corwds were good for me as it forced me to to go out too fast.  First mile was 7:55 and I felt really good.  Second mile was 7:39.  Somhow I missed the 3 mile mark but I came through at 4 miles in 15:34 for the 2 miles.  My 5th mile was 8:27 but I am sure i didn't slow down that much.  The 6th mile was 7:37 so averaging the two the pace was 8:02.  I didn't have much of a kick but I knew I ahd exceeded all my goals for this race.  I was excited.

Jeff took 3rd in the race.  There was a guy named Andrew Lemoncello who is a pro runner.  He overwhlemed everyone winning by more than 1.5 minutes.  A guy from NAU came up on Jeff during the second half of the race and beat him by 12 seconds.  It was pretty windy too.

a good day!

42:32.  I was really sore this morning.  yesterday was such a lazy day I didn't even take my ant-inflammatory meds.  I sure am feeling it today.  my left achilles tendon is really inflammed after running the race in flats.

total running time 39:28.  first run this fall with sweat pants on.  it was cold.  ran 10 x 1 min fartleks with 1 minute active recovery.  my left achilles tendon is really sore and tight from running the 10k in racing flats.

total running time 48:52.  It was really cold this morning.  i enver got warmed up.  My intent was to run 2 mile tempo after about 1.75 warm-up.  I did increase the pace and ran the tempo in 8:26-8:38 but it was really an effort followed by much slower way back.