my exercise

the ankle is gradually getting better. I probably could have gone farther but I didn't want to push my luck.

Total time 38:27.  splits 9:38, 9:33, 9:26, 9:51.

total time 27:38.  at 5 minutes started 1 min hard 1 minute recovery.  the hard wasn't terribly fast.  splits 9:17, 9:02, 9:19.

total time 37:13.  starting at 6 minutes did a ladder (hard then recovery) 1-1-2-2-3-3-4-4-3-3-2-2-1-1  splits 9:13, 9:10, 9:18, 9:32

20 minutes on the exercise bike

total time 37:03.  I decided to start out regular and then try to gradually speed up and hold it.  splits 9:14, 9:01, 9:16, 9:32.  didn't meet my goal but I did run at a faster steady pace then I ahve in a long time.

ankle almost better.  still thought that I shouldn't go too long.  tried to push it more.  I need to lose some weight.

total time 47:08.  splits 9:35, 9:31, 9:25, 9:15, 9:22

total time 27:51.  starting at 6 minutes I ran 1 minute hard and 1 minute recovery.  The ahrd was harder than I had run in awhile but it didn't last long.  splits  9:04, 9:10, 9:37

total time 27:45.  did e half mile hard.  I am SLOW.  splits 4:49, 4:09, 4:55, 4:17, 4:59, 4:36.

20 minutes bike

i have been on call this week and getting up really early to have time to run.  total time 27:28  starting at 6 minutes I did 1.5 minutes hard then 2.5 minutes recovery.  splits 9:20, 9:00, 9:08

can't run tomorrow and got off from work early today.  still was feeling sluggish. total time 58: 32.  splits 9:53, 10:02, 9:48, 9:35, 9:32, 9:42

I decided to gradually speed up and then try to hold it as long as possible.  It was cold outside.  total time 27:19.  splits 9:14, 9:02, 9:03

total time 37:08  I did 2 minutes hard (simulating 400 meters)- after the first one I ran active recovery for 2 minutes.  After that I decided to to active recovery for 3 minutes.  I did a total of 7 2 minutes hard.  splits 9:10, 9:06, 9:12, 9:40.

afterwards I did the plyometrics suggested in the November Runner's World.  I am so out of shape!  I was only able to do 1 set.  I suspect that I will be very sore.

so sore from the plyometrics that I almost decided not to run.  I spent extra time strestching.  the run went better than expected.  total time 37:04.  splits 9:32, 9:14, 9:12, 9:06.

33 minutes on the bike outside

57:42.  just long was not trying to go hard.  splits 9:34, 9:40, 9:36, 9:44, 9:32, 9:35

total time 28:01.  I ran 2 minutes hard during every mile.  I really slowed down after my 2 second 2 minutes hard.  splits 9:10, 9:11, 9:40

the plan was just to run but not push it.  total time 37:42.  splits 9:42, 9:21, 9:31, 9:08 ( I did push the last 3 minutes).

warmed up for 20 minutes.  colled down for 12 minutes.  Guessing these were at 12 minutes pace.

race.. did it in racing flats and totally didn't know my pace.  splits were 8:00, 8:51, 8:41, 0:26

needed to run off some calories.  total time 66:47.  tried really hard to go easy splits 9:42, 9:41, 9:44, 9:42, 9:25, 9:16, 9:17.  At the 4.5 miles mark I picked up the pace (first half mile after 4 miles was 4:50 and the second was 4:35).  The last mile was quite a challenge to hold the pace.