my exercise

early morning run (4:15 am) before goiing to the temple. total time 18:23. splits 9:14, 9:09.

total time 27:37. ran at the bosque. after 5 min warm-up ran 1 min uptempo 1 min recovery until 22 minutes. splits 9:17, 8:56, 9:25.

total running time 72:19. Legs were a bit toast after the intervals ran on 2 Dec. ran at the Bosque by myself. Stopped at 6 miles for a rest. splits 9:37, 9:08, 9:05, 9:15, 9:09, 9:16, 9:20, 7:30.

run at the temple at 4:15 am. total running time 18:13. didn't feel as fast as it was.  splits 9:22, 8:51.

total running time 37:45. ran at temple. splits 9:37, 9:23, 9:21, 9:25.

early run total time 17:23. didn't realize I was running this fast. splits 9:03, 8:20.

total running time 27:47. splits 9:21, 9:14, 9:12.

total running time70:56. ran at the Bosque with Alejandro. splits 9:25, 9:13, 9:02, 9:02, 8:58, 9:05, 9:08, 7:03.

total running time 17:41. ran around the temple at 4:15 am. splits 9:07, 8:34.

total running time 58:02. ran to the bosque and met up with Alejandro with both of us mid run.  The week was a hard one... I ran out of steam. splits 9:20, 9:09, 9:09, 9:06, 9:320, 9:23, 2:25.

total running time 27:49.  ran at temple square. splits 9:23, 9:15, 9:11.

total running time 56:51. ran with Alejandro in the Bosque. splits 9:10, 9:10, 9:01, 9:00, 9:06, 9:03, 2:21.

20 min on exercise bike

total running time 27:21. ran at the temple. splits 9:21, 9:03, 8:57.

total running time 17:43. ran at the temple really early. splits 9:05, 8:38.

total running time 27:55. ran to the Bosque. splits 9:32, 9:16, 9:07.

20 min on exercise bike

total time 70:42. ran at the Bosque. Alejandro had a bunch of work come in so I slept a bit longer adn ran on my own. Plan was to do do 2 hard miles. afte the first I revised my plan and did 2 additional half miles hard. I stopped for a brief rest and stretch before and after each ahrd interval. splits 9:23, 8:26, 9:07, 9:18, 4:10, 9:21, 9:25, 4:18, 7:14.

total running time 27:28. ran on temple square. splits 9:20, 9:10, 8:58. 

total running time 56:29. ran with Alejandro at the Bosque. splits 9:11, 9:14, 8:58, 8:57, 9:00, 8:59, 2:11. I stopped to stretch at 0.5 miles. I also rested at 5.7 miles. The last full mile would not have been sub-9 without the rest.

20 minutes on exercise bike

total running time 17:53. ran at the temple at 4:15 am. splits 9:14, 8:39.

total running time 27:51. ran at the Bosque... felt really sluggish. splits 9:19, 9:16, 9:16.

total running time 70:48. ran with Alejandro at the Bosque. felt sluggish again. Had to reast at 4.85 miles and then again at 6.5 miles. Had the normal stretching at 0.52 miles and then at 7.2 miles I rested again. splits 9:26, 9:10, 9:02, 8:57, 9:07, 9:03, 9:06, 6:57.

total running time 27:38. Christmas morning. I ran at the temple. splits 9:31, 9:10, 8:57. 

total running time 27:35. ran at the temple. splits 9:27, 9:09, 8:59.

20 min exercise bike

total running time 57:38. ran at the Bosque with Alejandro. really felt sluggish. splits 9:24, 9:13, 9:04, 9:12, 9:09, 9:10, 2:25. had to rest at about 4.25 miles. 

total running time 17:35. ran at the temple at 4:15 am. splits 9:02, 8:33. 

total running time 27:29. ran at the Bosque. splits 9:10, 9:10, 9:09.

total running time 70:57. ran at the bosque with Alejandro. felt better but still stopped to stretch at 0.5, to pee at 0.85, to rest at 5.5 and 7.2 miles. splits 9:12, 9:10, 9:04, 9:07, 9:07, 9:15, 9:07, 6:55.