my exercise

total time 37:20.  I got up pretty early after only a little over 6 hours sleep.  I just tried to gradually increase speed.  splits 9:29, 9:12, 9:16, 9:22

total time 70:39.  Usually my long wrong is after a day off but there won't be time for a long run the rest of the week.  I would tell that my legs weren't as fresh.  splits 9:48, 9:57, 9:56, 10:06, 10:07, 10:05, 10:42

in Cabo San Lucas.  needed to take it a bit easy.  3 miles in 30 minutes give or take a little.

marina at Cabo San Lucas.  felt better and ran faster/farther.  total time 30:10.  total guess for distanced.

got up early...pretty tired.  felt sluggish.  I assume I gained weight but still haven't weighed myself.  total time 40:01.  splits 9:48, 9:47, 10:16, 10:11

half mile with my 4 year grandson... watch was stopped and started  time 6:55

3 miles in windy conditions  total time 28:46  splits 9:50, 9:52, 9:03

rode the exercise bike for 14 minutes and then ran outside for 2 miles.  the cold weather was the first of the year.  wore gloves, a beanie, and long sleeve shirt.  total time 18:56  splits 9:40 and 9:16.

total running time 46:54.  after 10 minutes warm-up I ran a ladder  1-1-2-2-3-3-4-4-3-3-2-2-1-1.  splits 9:46, 8:57, 9:19, 9:20, 9:32

nice and cool for the run this morning.  did it in short sleeve shirt.  started with gloves for the first half of the run.  negative split felt great.  total time 72:40.  splits 10:00, 9:58, 10:03, 9:56, 4:50, 9:21, 9:07, 9:26.  9:20.9 pace for the last 3.5 miles.  best run in a long time.

total time 39:32.  it rained and I ran a route without good mile markesrs  i was really tired but here were segments 13:04, 9:44 (just over 1 mile), 9:49 (1 mile), 6:55 (I pikced up the pace at the end.

total time46:31.  after 10 minutes warm-up I ran 1 minute hard and 2 minutes recovery.  after the 10th hard I ran 4 minutes recovery and then 1 minute hard, 2 minutes recovery and then ahrd until the finish.  splits 9:35, 8:51, 9:22, 9:17, 9:26

15 minutes on exercsie bike in the morning.

right after that I ran total time 18:31.  splits 9:14, 9:17

total time 48:58.  I intended to ran 3 half mile intervals with one mile warm-up and then 1 mile recovery between each one.  I ahven't slept well for several nights in a row and after 2 I decided to not push it.  splits 9:41, (3:49, 5:18), 9:08, (5:20, 4:13) 9:33, 10:26, 10:09

I had another great negative split run.  I increased the mileage slightly.  Overall I would like to get much faster than I am right now but I think it will come as I try hard not to over do the fast parts of my running.  total time 76:51.  splits 10:00, 9:55, 10:03, 9:57, 9:27, 9:16, 9:04, 9:10

total time 28:36.  took it easy just a 1 minute up-tempo at 16 minutes and then at 25 minutes.  splits 9:32, 9:25, 9:39

total time 38:16.  taking is easy since I am running the Gilbert Turkey trot 5K.  splits 9:46, 9:32, 9:25, 9:32

25 minutes on the exercise bike

Iw armed up for 2.9 miles.  The race got started late whichw as frustrating and they didn't have mile markers.  I ran last year in just under 26 minutes.  They changed the course.  I was not able to finish strong so I likely went out too fast.  I set a goal to break 25 minutes but improving over last year is almost as good.  I'll need to lose some weight if I really want to get faster.  cool down was 2.2 miles give a take a bit.  

cold this morning.  I planned on running 9:50 place for 4 and then picking it up.  I was uneven with my pace and then wasn't quite able to hold what I picked it up to.  total time 76:16.  splits 9:47, 9:46, 9:59, 9:39, 9:23, 9:08, 9:09, 9:25.  this was faster than last week.

early Sunday morning I awoke nauseated and paced for over an hour before throwing up mulitple times over a 5-10 minutes period.  I had loose bowels as well.  I felt wiped out all day Sunday.  didn't run today.  still want to try to make 1,000 for the year.