my exercise

total running time 26:16. plan was to warm-up for 0.5 miles and stop and stretch. then to run an uptempo 0.25 miles at the end of each mile. splits 8:55, 8:40, 8:41.

bike 30: 42 seconds for 6.56 miles

total running time 54:39. drove to the corner of Warner and Greenfield and parked the car. I ran from there to Ray and then halfway back at which time I turned around and went back to Ray. The turkey trot I will run on 24 November will come from the opposite direction. this is a place where the road goes underneath the railroad tracks so it makes for a hill to climb. i will run this once a week for 3 weeks. splits 9:11, 8:53, 9:18, 9:12, 9:03, 9:02.

total running time 27:09. splits 9:20, 8:56, 8:52.

bicycle time 25:56.

total running time 82:01. The goal was to go faster than last week. i started off controlled and thinking about 9:10 pace. I held that for 6 miles and then i gradually sped up. I am pleased with my progress. splits 9:20, 9:11, 9:07, 9:12, 9:08, 9:10, 9:05, 8:59, 8:49.

total running time 26:48. splits 9:07, 8:52, 8:49.

bike time 40:35.

total running time 53:27. Drove my car to greenfield and warner (sw corner) and ran the hill twice hard. the finished along the canal. Splits 9:09, 8:27, 8:45, 9:04, 9:07, 8:55.

total running time 27:35. got the flu shot and the covid shot yesterday. I had chills during the night and felt not so good on the run. I pushed fairly hard and this was the best I could muster: splits 9:14, 9:10, 9:11. 

bike time 27:41.

total running time 56:15. I really felt the effects of the vaccines today. I was surprised as I felt fine and had slept better but... the running was difficult. It was slow with a higher perceived effort than I expected especially given the slow splits. splits 9:41, 9:16, 9:27, 9:24, 9:19, 9:08.  I stopped at 0.5 as usual. I had a traffic stop at 1.93 and then I stopped for feeling yuckly at about 3.55. I had a traffic stop at 4.04 and then I stopped at about 5.05 for water. This was really a struggle.

feeling better but still not 100%. total running time 27:16. splits 9:21, 9:07, 8:48.

bike time 29:33.

total running time 82:26. This was a surprisingly difficult run. Either I was sick with a mild virus or the vaccine side effects drug on a long time. I knew I didn't feel great at the first but i ended up stopping a lot. I ahd my usual stertch break at 0.5 miles. I think took breaks at 3.3 miles, 5.07 miles, 6.04 miles(traffic), 7 and 8 miles. I was able to maintain pace for the most part but only because of these breaks. splits 9:22, 9:10, 9:13, 9;14, 9:11, 9:12, 9:11, 9:02, 8:51. 

I ran 3 miles total ...2.11 miles at the state cross country meet and finshed off 0.89 miles later in the day. This was done in 4 segments the ave pace for the segments was 10:04 (0.89 miles), 10:36 (0.32 miles), 9:10 pace (0.91 miles), and 9:13 pace (0.89 miles).

8.34 miles on the bicycle in 38:52.

total running time 54:50. felt better today. splits 9:18, 9:02, 9:05, 9:14, 9:05, 9:06. I had two eprfectly time traffic stops which was the only way I would have been able to maintain those splits.

total running time 26:12. I felt much better today. Decided about the miles mark that I would go really hard for the 3rd mile. splits 9:06, 8:47, 8:19.

bike 6.25 miles in 30:39 (but turned off stopwatch late perhaps 10-15 seconds).

total running time 84:19. I started off with the goal of running sub 9:10 pace for the entire run. I could tell it was a little windy but it didn't seem that bad with the wind to my back. At 4 miles, I turned around and had a lot of struggle with the wind. After a little over a mile and a half I got to the other side of the canal and was running close to the houses which gave me a little bit of protection. The last mile I had with the wind at my back again and it made a big difference. splits 9:19, 9:12, 9:03, 9:14, 9:44, 9:51, 9:35, 9:25, 8:50.

in Marana visiting Andrew and family. total running time 30:44. felt fairly sluggish and tired. splits 9:32, 9:18, 9:06, 2:48.

total running time 54:07. We have been in Marana with Andre and his family since Wednesday. I forgot the melatonin and I slept really lightly. Plus sleeping on an air mattress. I woke up this morning feeling awful. It was windy too. The run did not go well. splits 9:23, 9:30, 9:43, 9:38, 9:26, 6:26.

total running time 27:08. I ran a strider (about 0.08 miles) at 0.5, 1.0, 1.5, 2.0 and 2.5 miles. splits 9:17, 8:57, 8:54.

bike time 41:43.

total running time 35:44. I ran an uptempo 0.25 miles and the beginning of mile 1,2, and 3. splits 9:15, 8:50, 8:54, 8:45.

rode the bike for 30:32

total running time 37:02. trying to take it easy. Splits 9:23, 9:18, 9:15, 9:06.

total running time 27:59. easy run before race on Thursday. splits 9:28, 9:22, 9:09

2 miles warm-up in NB 840 in 19:27.

0.4 miles warm-up- striders in racing flats. 3:46

race in racing flats... my watch gave a distance of 3.06 miles. total time 24:53.4 offical time (24:53.5 on my watch) splits 8:02.8, 8:05.6, 8:15.3, 0:29.8.

0.5 miles cool down in 5:09

total running time 27:38. splits 9:23, 9:06, 8:54, 0:15

felt the effects of the race.

total time 91:26. plan was 9:15 pace for 7 miles then try to speed up. splits 9:21, 9:10, 9:12, 9:15, 9:10, 9:15, 9:17, 9:02, 9:01, 8:43.

felt really good about this run

total running time 61:48. my legs were really tired from the 10 miles on Saturday. splits 9:24, 9:16, 9:19,  9:24, 9:32, 9:40, 5:14. 

total running time 26:47. legs felt better. splits 9:11, 8:52, 8:44.

bike 6.25 miles in 29:26

total running time 60:10. felt better today splits 9:20, 9:07, 9:16, 9:22, 9:17, 9:25, 4:24.