my exercise

total running time 64:58.  splits 9:26, 9:25, 9:19, 9:24, 9:15, 9:00, 9:09

because of the illness, I only ran 8 miles the week of thanksgiving.  This week 17.  My legs were really feeling it.  I can now say that I am compeltely over the illness that I had.  this is a nice feeling.

total time 35:50.  splits 9:10, 8:57, 8:58, 8:45

19:49 on the bike.  about 5 miles.

time limited this morning.  at 4 minutes I started 2 minutes ahrd 1 minute easy out and back.  First mile in 8:15 and second mile in 8:25.  Total time 16:40.

did well with my run even though I started out slow and stiff.  total time 35:33.  Splits 9:16, 9:04, 8:50, 8:23

totally surprised at how this run went.  total running time 67:27 not inlcuding two rest breaks.  splits 8:55, 9:05 (deliberately slowed down but was feeling fine) 9:07, 9:15, then the wheels came off 10:06, 10:10, and 10:49.  I haevn't been sleeping enough but I didn't see this coming.  I know I went out too fast.  Will have to try slower next week.

wasn't feeling well.  worked 10 hours and didn't try to run.

short on time.  got up at 4:30 so i could add a mile to my usual Wed morning run.  total time 26:25.  splits 9:07, 8:53, 8:25.

also short on time but got up at 4:40 to allow time.  total running time 35:40.  splits 9:13, 8:58, 8:54, 8:35.

total running time 65:44.  Not sure why so slow other than being busy and tired.  splits 9:14 (long to avoid the mud), 9:00, 9:13, 9:13, 9:32, 9:27, 10:05.  just spent on that last mile.  I stopped numerous times to get pebbles out of my shoes adn once to get a drink.

a little over 5 miles on the bike.  21 minutes.  cold and tired.

total run 35:25.  splits 8:56, 8:45, 8:57, 8:47.  good run!

short on time.  total time 17:15.  splits 8:46 and 8:29.  at 4 minutes started running 30 seconds hard 1 minute recovery.  it was windy.  the distance was probably a bit long because I ahd to avoid mud.

total time 36:57.  I deliberately went out slower as I recognized that I am going relatively hard all the time and making no progress.  the splits were: 9:35, 9:18, 9:22, and 8:42.  I did three long striders during the last half mile which explains the faster last mile.

tried something new today.  I ran to the HS and then a full straightaway plus some to thes tarting line of the 400.  this was 2.6 miles one way.  then I did 400 meter repeats 6 of them jogging 200 in between. total time was 72 minutes flat.  warm-up 17:33 (to Recker/Guadalupe intersection via the power lines) 2:30 to Hawk Dr, 4:08 to starting line  then 6 repeats 2:03 (1:17 rest), 1:59 1:26 rest), 2:03 (1:28 rest), 2:06 (1:12 rest- actually stopped clock to talk to a stranger), 2:11 (1:35 rest), 2:05 (1:44 rest). cool down home 4:32 to Hawk drive, 2:41 to intersection, then 19:31 home (started feeling it).

felt good.  running in the daylight.  45:33.  9:19, 9:10, 9:09, 9:11, and 8:44.

2 miles.  sluggish.  christmas breakfast still affecting me 3 hours later.  17:56... splits 9:13, 8:43

early morning run... 35:55 total time.  I had to clear my watch so I don't remember my splits.  I amde the return 2 miles a speed workout as I ran 1 minute hard 1 minutes easy for the last 2 miles.

ran with Mike.  we left Mom and Dad's house.  run time was 62:25.  we started out in 8:40 and then I tried to keep it right around 9 minute pace but we were faster most of the time.  This is the first time I used GPS on my iphone and the distance was shorter than what I thought was 7 miles according to previous times I ran this route.  I will try this out on my home routes too.

ok... now that i am using mapmyrun on my iphone I am finding out some things about the routes that I run.  Different that when I was using a program to map routes on the ground...alot different.  My usual route had check points and I was pretty confident about them.  So my 5 mile route is now 5.14 miles- maybe.  what do I beleive?  I really was sore from the run with Mike on Saturday.  I did fine up front but really slowed down at the end.  total running time 48:25.  splits using the old check-points (since I haven't learned how tog et the splits off mapmyrun) 9:12, 9:14, 9:14, 9:59, and 10:46.  Like I said... I was really sore from the get go and really ran out of gas.

I think I am going to go to a track tomorrow morning to map my run and check out the GPS on my phone.