my exercise

I am really tired.  things have been so busy at work.  I am doing the 5K walk for JDRF before I go to work today so I kept it at 4 miles and I purposefully went lost. total time 38:04.  splits 9:33, 9:51, 9:45, 8:55.

on call this week and less time.  today with fresh legs I ran 2 minutes hard with 2 minutes recovery at 5,9,13,17,21,and 25 minutes.  total time 26:43.  splits 8:49, 8:48, 9:06.

recovery run  27:44.  splits 9:13, 9:09, and 9:22.

20 minutes on the bike.

tried to tempo this after a mile and a half.  total time 27:12.  splits 9;13, 9:07, 8:52.

total time 63:34.  deliberately a low run.  splits 9:42, 9:51, 9:53, 4:56 (half), 9:57, 9:37, 9:39. 

total time 26:43.  Starting at 5 minutes I ran 45 seconds hard and 75 seconds recovery all the way to the finish.  splits 8:59, 8:36, 9:08.  Legs kind of dead at the end.

did lots of strecthing before, at 1.5 miles and then again at 2 mile.  total time 37:10.  I warmed up for 2 miles and then ran 1 mile as hard as I could.  I was hoping for faster.  Last mile was initially a cool down but I gradually sped up.  splits:  9:33, 9:29, 7:57, 10:11.

20 minutes on the exercise bike

total time 37:34. warmed up for a mile and then went half mile hard and half mile recovery alternating for 3 miles.  splits 9:38, 8:52 (half in 3:45), 9:16(half 3:53), 9:48 (half 3:57).

total time 67:06.  Splits 9:31, 9:35, 9:39, 9:36, 9:26 (did not realize I had sped up), 9:38, 9:41.  This is the most even a long run I have had in a long time.  I was hoping to go 5 in 9;30 to 9:40 pace and then run 9:20's the last 2 miles.  Didn't quite get there but came close.

I inadvertently shut off my watch for a little over a half of a mile.  I warmed up in 1 mile and then was going to go up tempo for 2 miles.  First mile 9;37, second mile ??, third mile 8:58.

total running time 36:38.  warmed up for 4 minutes and then did a ladder 1-1-2-2-3-3-4-4-3-3-2-2-1-1  splits 9:05, 8:41, 9:02, 9:50.  pretty tired by the end

1 hour on bike with Beth.. some hard but mostly easy

total running 39:38.  warmed up 11:39.  then ran 400 (with 200 recovery) 1:57(1:28), 1:58 (1:22), 2:00 (1:29), 1:59 (1:32), 1:58.  cool down 12:15 (last 2:19 hard)

total running time 71:09 mkinutes.  It was rainy and windy and I had to run on hard surfaces because my usual trails are muddy.  I ahve two places in which I had reliable splits... between 0.83 and 1.83 miles and that was a 9:46 and then between 5.5 and 6.5 miles and that was a 9:41.  I was trying really hard to run even the whole way and I feel like I accomplished that fairly well.  now I need to lose some weight and increase my speed.

warmed up for a mile and a half then went hard for a half mile then cooled off.  total time 29:19 

splits 9:43, 4:54, 3:45, 10: 58

deliberate slow day.  I want to run the Gilbert 5K on Thanksgiving so I went slow.  total time 39:06.  splits 9:51, 9:40, 9:44, 9:51 

20 minutes on the exercise bike.

warm-up 2.6 mile.  race 3.1.  cool down 1.2 miles.

They didn't have the miles marked for the 5K so I only got one realy split and that was between 1 and 2 miles and that was 7:54. My goal was 26 minutes.  i underestimated the benefit of a good warm up and good stretching along with lighter weight shoes.  The best mile I had done in my heavy NB shoes was 7:57.  anyway... I am pleasantly surprised by this time.

ran with my brother Mike.  Not sure about the mile markers but total running time was 79:36.

splits 9:38, 9:30, 9:48, 10:04, 10:05, 9:36, 9:42, 10:34, :38.  By the end I was dead.  This is the most mileage I put in since before my stress fracture.