my exercise

36 degrees outside.  Thought after 1 miles warm-up I could sustain 9:10 to 9:15 pace.  I was wrong.  total time 74:55. splits 9:24, 9:11, 9:15, 9:14, 9:22, 9:29, 9:27, 9:33

total time 39:01.  splits 9:55, 9:55, 9:50, 9:21

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

24 lunges, 15 squats, 15 back extenders, 25 pushups, 25 crunches

total time 2:29:22.  the intent was to warm-up for 3 miles and then go 3 miles hard alternating with 2 miles easy until the end.  It was windy.  Miles 1-4 and 9-12 were with the wind at my back.  Miles 5-8 and 13-16 were running into the wind.  every thing went pretty well until the last 2 miles.  overall wasn't bad.  average pace 9:20.

splits 9:29, 9:25, 9:31, 8:43(with the wind), 8:54, 8:51(miles 5 and 6 against the win), 9:41, 9:37, 8:35, 8:29, 8:36(these 3 all with the wind), 9:41, 9:55(against the wind), 9:26, 10:08, 10:22 (last 3 against the wind). The last 2 I was really struggling.  longest run I have ever done.  marathon training is different.

total time 39:12.  splits 10:00, 9:49, 9:59, 9:24

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

30 lunges, 15 squats, 15 back extenders, 25 pushups, 25 crunches

total time 71:51.  after 1 mile warm-up I did a 1:30 fartlek at the beginning of each half mile.  last half mile went up tempo but with heavy legs.  splits 9:26, 8:55, 8:55, 8:48, 8:48, 9:09, 8:57, 8:53

25 minutes on the exercise bike

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

36 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches

total time 72:06.  i have a garmin watch and still getting used to it.  I didn't ahve the distance but the watch was buzzing 45 seconds after we passed the mile mark but giving me a split that was anywhere from 6-14 seconds slower than what I got for my split.  I ran essentially 9:01 pave for my splits but the garmin said I ran 7.81 miles at 9:14 pace.  for now I am sticking with my splits:  9:08, 8:57, 9:05, 8:57, 8:59, 9:05, 9:01, 8:55.  This only felt like a moderate pace.

time for my usual 3 miles route 29:49 with splits of 9:45, 9:57, 10:08. (average pace 9:57)

using my new Garmin I had to run anouther 42 seconds to get to 3 miles (average pace 10:12)

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

36 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches

I relied compeltely on the garmin.  My wife did a sprint triathlon so we drove to Anthem and then I ran.  I did their bike look 3 times.  4.18 miles per loop.  uphill 0- 0.72 miles, 0.85 - 1.1 miles, 2.86- 3.51 miles, 3.66 to 4.18 miles.  The main downhill section was between 1.3 miles and 2.2 miles then the rest was flat.

total time 1:51:55.  splits 9:34, 8:32, 8:45, 8:46, 9:26, 8:20, 8:27, 8:55, 9:20, 8:59, 8:42, 9:03, 5:19

total time 29:17.  easy run.  splits 9:43, 9:48, 9:48

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

36 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches

total time 72:17.  splits 9:16, 8:47, 8:39, 8:53, 8:56, 9:13, 9:08, 9:26  this felt hard.  I went on the GPS so each miles felt long too.  also... the GPS isn't consistent from day to day.

25 minutes on teh exercise bike

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

36 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches

totally relying on GPS from garmin whichs eems long but... total time 2:36:35. at 13 mile mark I was 2:00:42.  I feel really good about this work-out!  splits 9:32, 9:12, 9:26, 9:30, 9:25, 9:22, 9:26, 9:21, 9:25, 9:10, 8:54, 8:58, 9:02, 9:05, 8:59, 8:54, 8:56.

2 weeks about my 16 mile run I struggled the last 3 miles but I had try to go hard for a time.  I took a different tact on this work-out and finished with a negative split.  I ran out 4.5 and then back to the house to pick up water and then ran out 4 and back.  The last 4 mile segment of the first 9 miles was 37:34.  the next 4 mile segment was 36:04 and then the last 4 miles segment was 35:54.  that means that last 12 mile segment was at 9:08 pace which is just below 4 hour marathon pace.  

easy run total time 39:59.  9:50 pace.  splits 9:49, 9:47, 9:54, 9:49,0:41

36 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches

couldn't do second set.  pretty sore fomr the long run yesterday.

windy day.  total relied on GPS.  after 10 minute warm-up I did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 then chilled for a minute at 9:30 pace before gradually speeding up until the end.

total time 70:30,  splits 9:31, 8:30, 8:29, 8:41, 8:46, 8:56, 8:53, 8:46

easy day but longer mileage because this will be a 44 mile week.  total time 48:54.  laps 10:00, 9:37, 9:44, 9:40, 9:53

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

36 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches

after 1 mikle warm-up I ran 90 second fartlet every half mile.  at the 4.5 mile mark I started going harder for the fartlek (reaching 7:45 pace for a brief moment).  I wasn't able to go hard at the 8.5 mile mark.  I am pretty sore.  total time  80:58.  splits 9:34, 8:49, 8:50, 8:54, 8:49, 8:55, 8:59, 8:53, 9:14

30 minutes exercise bike

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

36 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches

outside on pavement as it was raining.  splits 9:35, 9:05, 8:59, 9:02, 9:15, 9:09, 9:18, 9:40

total time 74:04.  it is supposed to rain much of the next few days.  today I was soaked and sluggish.

total time 38: 38:50.  easy running.  splits 10:00, 9:37, 9:46, 9:28

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

36 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches

I wasn't feelng too hot at the start of the run.  Didn't know what to expect.  I had to get up at 3:35 in order to get the run in before a bunch of things happen today.   I am very pleased with this run.  total time 2:42:36.  split at the 13 mile mark was 1:57:59!!  I ran with compression socks on for the first time.  Did that make the difference?  splits 9:41, 9:06, 9:09, 9:10, 9:05, 9:08, 9:10, 9:07, 8:55, 8:49, 8:54, 8:52, 8:56, 8:50, 8:57, 8:56, 8:56, 8:56 .

breaking this down the first 9 miles I ran in 82:30 (9:10 pace) and the second 9 miles I ran in 80:06 (8:54 pace)

easy day total time 39:23.  splits 10:06, 9:42, 9:46, 9:49

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

36 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches

total time 71:57.  after 10 minute warm-up I did 1 minute hard 2 minutes easy for the other 7 miles.  splits 9:41, 8:50, 8:46, 9:00, 8:53, 8:57, 9:00, 8:51

30 minutes exercise bike

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

36 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches

total time 78:19.  taking it really easy as my left knee is bugging me a bit.  splits 9:58, 9:41, 9:47, 9:46, 9:47, 9:51, 9:44, 9:45.  average pace 9:47.

easy run... total time 38:07.  splits 9;44, 9:23, 9:29, 9:32.

total run time 2:02:34.  ran with my brother Mike.  Splits 9:38, 9:28, 9:38, 9:35, 9:36, 9:24, 9:19, 9:21, 9:23, 9:19, 9:18, 9:16, 9:08, 10 seconds