my exercise

20 PU, 25 SU, 25 ext, 20 PU, 25 SU.

ran a tempo run after 6 minute warm-up.  on track at Charles Wright.

4800 meters:  8:00/ 8:02/7:58 (1200 in 6:07 then last 400 in 1:51)

Intent was to do 3.5 miles but ran out of steam.

quite tired at the end of this work-out....weather of the last few weeks has affected my fitness.  elbow tendonitis seems to have resolved.  will slowly try to add back pushups.  arms are really sore today.

44 minutes on the bike.  I generally stop at 40 minutes but I was reading and lost track of time. 

my left lower calf is really tight.  I may end up skipping the run tomorrow.

20 PU, 25 SU, 25 ext, 20 PU, 25 SU

53:16.  Started out pretty slow.  At 26 minutes went did 5 min fartlek.  at 39 min did the grandview trail in 6:58 (stiff wind).  got paged at 46+ min with over a 5 minutes discussion with a resident.  likely need to go back to the hospital.  finished the last portion quite hard.

45:11 total running time.  deliberately slow.  possibly should go slower?

20 PU, 25 SU 25 ext, 20 PU, 25 SU

9 x 2 min fartlek. 2 minutes rest in between. started at 6 minutes and finished at 40 minutes.

total time 41:42 (exact same time as the week before)

40 minutes bike

20 PU, 25 SU, 25 ext, 20 PU, 25 SU

total running time 43:06

I ran a 5200 meter tempo in 31:56 (8:01, 8:01, 8:01, 1:53).  It was high 40's and windy.  I ran in short pants.

20 PU, 25 SU, 25 ext, 20 PU, 25 SU

ran 58:07 total time.  also in short pants with temp about 50 and windy.

at 25 minutes I rana 3 min fartlek.  I ran the GV trail hard in 6:30 with a head wind the whole way.  At the end I was really tired.

overall, I am doing well at maintaining fitness over the winter!

slow run on indoor track at Fort Wainwrights, Alaska

track is 16 laps to the mile so this was really painful.

20 PU, 25 SU, 25 ext, 20 PU, 25 SU

8 x 2 min fartlek.  Also ont he track.  started at 6 mintues and alternated with fartlek and 2 minutes active rest.

ran in 40:47.  also on indoor track at Fort Wainwright.  this was quite interesting counting the laps and keeping tracsk of the alternating 2 minutes.

Running outside wasn't an option as it was below zero Sunday through Tuesday afternoon.

30 minutes bike- different bike at gym in Alaska

20 PU, 25 SU, 25 ext, 20 PU, 25 SU

total time 42:34.

5600 meter tempo (8:00, 8:00, 8:01, 3:39)

20 PU, 25 SU, 25 ext, 20 PU, 25 SU

58:30 total running time.  3 min fartlek at 25 minutes and then GV trail in 6:17 starting at 37:37.

It was 40 degrees and overcast.  I felt like I could have pushed it harder but I didn't.

slow run...total time 54:10.  not sure of the distance.  thought it was 6 miles.  can't really tell for sure as the pedometer thing on line wasn't cooperating.

25 PU, 25 SU, 25 ext, 25 PU, 25 SU

total time 41:59.

9 x 2 min fartlek.  started at 6 minutes and alternated 2 min fartlek and 2 min easy running until finished.

40 minutes exercise bike.  I was tired to I didn't push.

25 PU, 25 SU, 25 ext, 25PU, 25 SU

after 6 minute warm-up I ran 5 x 1000 lactate thresh hold with one minute job of 100 meters in between.  times were 4:44, 4:43, 4:51, 4:49, and 4:59.

Total running time was 44:50.

25 PU, 25 SU, 25 EXT, 25 PU, 25 SU

total running 58:31.

at 25 mintues did 3 minutes at tempo pace

at 37:30 ran GV trail in 6:17.

47:33.  I am gradually trying to up the mileage.  Not sure for how long as I am having to get up pretty early to get the runs in.

25 PU, 25 SU, 25 ext, 25 PU, 25 SU

total running time 41:39.

ran 9 x 2 min fartleks.  I probably need to get back on the track for some speed work as it seems like it is taking longer to get the same distance run doing fartleks.

35 minutes bike

30 PU, 25 SU, 25 ext, 25 PU, 25 SU

total running time 43:03.  ran tempo for 5600 meters (8:04, 8:01, 8:00, 3:48)

it was cold and a little windy.

30 PU, 25 SU, 25 ext, 25 PU, 30 SU

total time 58:04.  started off realy slow.  at 25 minutes did 3x 1 min fartlek with 1 min in between.

at 37:30 ran the GV trail in 6:12 (a PB).  weather was sunny and high 40's so I was running in shorts(no sweats!).

total time 48:16.

30 PU, 25 SU, 25 ext, 25 PU, 30 SU

total running time 45:04.  alternated 400 hard and 400 easy (4:30 for each 800) 400's in 1:45.5, 1:44.0, 145.0, 1:39.7, 1:39.5, 1:40.2, 1:41.1, 1:48.3

40 minutes bike

total time 44:37

30 PU, 25 SU, 25 ext, 25 PU, 30 SU

ran 4800..8:02, 8:03, 8:04.  wanted to go 5600 but too tired. after the 4800 meters I jogged 400 in 3:15 and then ran 200 hard 200 easy for 800.  200's in 54 and 52.

really tired.  didn't get enough sleep last night.  work is as frustrating as ever.

30 PU, 30 SU, 30 ext, 25 PU, 30 SU

total running time 73 minutes.  Ran a new route and not sure of the mileage.  Ran a steep hill from 28 to 36 minutes which took a lot out of me.

slow running.  total time 48:56.  good recovery run after long run on Saturday.

30 PU, 30 SU, 30 ext, 30 PU, 30 SU

total run 41:27.  At 6 minutes started 9 x 2 minute fartlek with 2 minutes recovery in between.

37 minutes.  peaceful ride reading the scriptures and the priesthood lesson.

30 PU, 30 SU, 30 ext, 30 PU, 30 SU

5 x 1000 lactate thresh hold workout.  1 minutes job in between.

Timese were 4:45, 4:43, 4:45, 4:43, 4:43.  last one was a bit of a challenge.

Compare this to 3 weeks ago and it was a nice improvement.  Weather was clear and low 30's.  I am really pleased with this workout.  Total running time was 43:53.

forgot to do pushups and situps before running and decided not to afterwards.  ran  64:10.

ran streets and then canals in Mesa.  nice to run in shorts and a short sleeve shirt!

ran the trail behind Poston JH and Field Elem.  Ran with Mike and Rich. Distance is a guestimate.  total time is 47:40.

30 PU, 30 SU, 30 ext, 30 PU, 30 SU

45:12.  ran on the canal.  it is very nice to run in shorts in February.

30 PU, 30 SU, 30 ext, 30 PU, 30 SU

workout at Poston Jr HS track- 440 yard track

6 minute warm-up then 8 x 440 with 440 job in between.

times:  1:40, 1:41, 1:39, 1:43, 1:42, 1:42, 1:40, 1:41

total time for each 880 was 4:30 until rest jog before lap 7 and lap 8 in which total time was 4:45.

total running time was 46:29.  distance is a total guess.  weather is awesome!

30 PU, 30 SU, 30 ext, 30 PU, 30 SU

in arizona until the afternoon.  ran in the morning.  only got 5.5 hours sleep so felt sluggish.  ran the canals.  total running time 63:20

slow 5 miles was feeling sick.  turned around at 23:47

total running time 45:30

it stinks to be sick.

40 minutes bike

30 PU, 30 SU, 30 ext, 30 PU, 30 SU.

ran 4800 tempo in 25 minutes.  sucked wind.  8:09, 8:24, 8:27.

then 800 really slow.  then 400 in 1:51.  total time 45:42

didn't feel well at all.

30 PU, 30 SU, 30 ext, 30 PU, 30 SU

total of 69:00 same route several weeks ago which include GV trailcounter clockwise (half mile hill).  good run.  still really fatigued by the hill at the end of it.

48:50.  ran slow on purpose.

30 PU, 30 SU, 30 ext, 30 PU, 30 SU

9 x 2 min fartlek with 2 minutes recovery in between.  total running time 42:05

40 minutes bike.

30 PU, 30 SU, 30 ext, 30 PU, 30 SU

total time 45:49.  I ran the 5 x 1000 lactate threshold workout.  I thought I could do as wll as 3 weeks ago with all times between 4:43 and 4:45.

however, I have been under alot of stress at work and it was windy too.  Here were my splits: 4:43, 4:46, 4:50, 4:58, and 5:01.  The first three I had to increase effort on the last 400 to get what I got.  The last 2 I just ran as even as I could.  I jogged 1 minute in between each except for the last one in which I jogged for 1:30.

The wind really took things out of me.  It also didn't help that I went out the door at 4:25 in the morning.

63 pushups, 65 situps, and 30 extenders.  have a PT test in April.  The 65 situps really had me starting the run with heavy legs and then it was VERY windy.

ran 54 minutes total.  3 minutes increased tempo at 26 minutes.  then GV trail in 7:04 running into a stiff wind.  I cut bak this run as there is a 5K as part of the conference I am leaving for tonight.

In Indianapolis for the 43rd annual Uniformed Services Pediatric Seminar.  I flew a red eye just after midnight Satruday night.  Had flight problems too.  slept one hour on the floor of the airport in Seattle and 3 hours in the airplane.  Got to the meeting around 1:30 PM after a 1 hour change for daylight savings time and 3 hour change for being in the eastern time zone.  By 1 second this is the fastest 5K since my ACL tear in 1996 and perhaps for 5 years before.

0.75 warmup.  1.5 cool down. 

30 PU, 30 SU, 30 ext, 30 PU, 30 crunches

on treadmill since it was dark outside and in the middle of a city.  Total running time was 46:43.  At 3.5 miles I ran a mile in 8:21.  I am really a bit jet lagged.  I go home tomorrow afternoon.

In a hotel exercise place. distance calculated differently.  I roade for 35 minutes.

I had a rough time traveling.  I got stuck in Indianapolis yesterday.  i didn't sleep well and finally got up at 4:15 AM eastern time tos tart the travel.  Fortunately everything went fine for the travel today (it was mechanical problems with the flight yesterday).  I slept a half hour on the flight to Chicago and then 1.5 hours on the flight to Seattle.  It was so sunny when I got home that I went for a run.

30 PU, 30 SU, 30 ext, 30 PU, 35 SU.

total run time 48:23.  ran on GV trail 8 x quarter mile with quarter mile recovery.  Each fast/slow set was in 4:30 just like on the track.  My warm and cool down was a bit longer than when I run to the track.

against the wind:  1st 1:48, 2nd 1:47,  5th 1:42. 6th 1:42

with wind at back 3rd1:43, 4th 1:36, 7th  1:36, 8th 1:38

Not sure where I got the energy given the travel fatigue and the fact that the 3 hour time change means I got to bed  around 7:40 last night west coast time adn got up at 1 :15 AM this morning.  I am glad that that I am feeling some energy.

63 PU, 70 SU, 30 ext

the sit ups are really taking it out of my legs.  I ams tarting these long runs with sore legs.  It was also very windy.

total running time was 59:16.  at 26 minutes I ran a 3 min tempo and then at 37:45 I ran the GV trail in 6:45..

I have started the increased situps for the PT test in a month.  My goal is to max all the PT tests that I have left before I retire (probably 2 but possibly 3).

started out slow.  total running time 48:14

30 PU, 30 SU, 30 ext, 30 PU, 40 SU

ran 18 x 1 min fartlek with 1 minutes recovery in bewteen.

total running time 42:11

40 minutes on exercise bike.

on treadmill.  44 minutes total.  guess as treadmill malfunctioned and didn't know distance or exact time.

65 PU, 70 SU

ran in Albuquerque at altitude.  felt sluggish.

total time 47 minutes

slow and cold.  total running time 48:40.  I am home and tired after a 3 day trip to Albuquerque to interview for a peds endo job.  Things went well.  Still 15 months from Army retirement.

30 PU, 30 SU, 30 ext, 30 PU, 40 SU

total running time 44:24

tempo 4800 meters in 24:03 (8:03, 8:03,  7:57)

400 meter jog in 2:57 then 800 in 4:03.  I was spent at the end of the workout.

40 minutes on the bike.  I went easy.  too tired to do anything else.

30 PU, 30 SU, 30 ext, 30 PU, 40 SU

total running time 31:55.  pressed for time this morning.  only ran 3.9 miles.  Intended to put some tempo or fartlek into this but was too tired.  Got 6 hours sleep.  becoming the norm as the pressures mount for access to care and figuring out who is going to deploy.

65 PU, 70 SU, 30 ext

total running time 55:47.  It was rainy and cold and very difficult today.

I rain 1 minute fartleks at 26, 28, and 30 minutes.  This took alot out of me.  Then at 38:30 I ran the GV trail.  There was a wind straight in my face.  I ran it in 7:35 which has to be one of my slowest times in a long time.  i originally planned on going 7 miles but I cut it short.

44:33

pushed a bit harder second half

30 PU, 30 SU, 30 ext, 30 PU, 45 SU

ran on track.   44:29 total.  ran 5 x 1000 meters with 1 minute rest.  times 4:45, 4:44, 4:45, 4:45, 4:48.

was pretty cold.

didn't work out today.  I was exhausted.  my nurse got ill a few days ago.  was put in the hospital Monday and died suddenly on Tuesday.  It has been a hard few days.

30 PU, 30 SU, 30 ext, 30 PU, 45 SU

ran total time of 38 minutes.  at 6, 14, 22, and 30 minutes ran 4 minute tempos.  still feeling really tired.

65 PU, 70 SU, 30 ext

ran total time of 56:27.  This was best run ever on this route.  weather was low 50's and sunny.  didn't have to wear heavy clothes or deal with wind.  i ran at gradually increasing pace.  GV trail run was 6:20.    This was just over 8 minute pace.  I was pleased.

total running time 44:08. Didn't feel tough at all.

30 PU, 30 SU, 30 ext, 30 PU, 45 SU

total running time 44:47.  ran in racing flats with work-out on the track.  did 8 x 400 with 400 recovery.

splits- 1:52, 1:48, 1:45, 1:47 (lost my focus), 1:40, 1:41, 1:35, 1:32.

felt like i could do more at the end.  legs and feet a bit sore.  I essentially enver do a work-ou in my racing flats but decided to do so today.

40 minutes on bike.  rode easy all except about 5 minutes.

30 PU, 30 SU, 30 ext, 30 PU, 50 SU

total run time 37:36.  Went out easy and turned around at 20:27.  Came back pushing it and ran 17:09 on the out and back.  Same route as last Thursday 2 April but then I did alternating 4 minutes at tempo pace.

Still feeling tired despite getting 7.5 hours. 

65 PU, 70 SU, 30 ext

total running time...48:47.  I was in a hurry to get going to the track emet up in Bellingham and didn't get a full run in.  I had to drop off a car for my wife since she go home from a visit to Utah while we were up in Bellingham.  She took the express bus to Tacoma and I took the car to the park and ride.  I ran pavement all the way home which was bad.  my legs were more sore than when I run 7 miles on trails.  Anyway...I have a PT test in a little over a week so will cut back a little more during the week.

55:53.  I was really tired and sore. 

30 PU, 30 SU, 30 ext, 30 PU, 50 SU

total running time 43:19.

6 min warm up then 5600 meters in 27:57 (8:01, 7:59, 8:02, 3:55)

This tempo run felt really easy for the first 1600. it is the first time in a long time I have been able to do this. I had my heavy MC shoes on too.

this was a good work-out.

40 minutes on stationary bike.  hard for about 4 minutes.  reading most of the time.

30 PU, 30 SU, 30 ext, 30 PU, 50 SU

out and back.

Out in 20:17 and back in 16:57 for total time of 37:14.

Last prolonged hard pace until after the PT test which I will do 4/22.

50 PU, 60 SU, 30 ext

total run time 51:34.  I had tired legs as I had worked for about 3 hours before I went for the run. ran a hard half mile in 3:33 on the Grandview trail.

30 PU, 40 SU, 30 ext

total run 30:59...ran easy except for a hard push for 2 mintues at 21 minutes into the run.

40 min on the stationary bike.  easy the whole time.  PT test tomorrow.

65 pushups

70 situps

1.5 miles warm up then 2 mile test.  Just didn't have it today to push the second half.  Splits were pretty even at 7:00 and then 7:10.

cooled down for 2.5 miles.  This is a 300 (perfect score) on the test...my 6th in a row.  Considering that it took me 9 years to bounce back from an ACL rupture and that I still don't ahve an ACL in my right knee- I am pleased with this.  15 seconds slower than last fall but still ok.

I was really sore.  My right arch is bugging me.  I think I made a misstake running all my mileage on the day of the PT test in my racing flats.

I ran after a full day of work.  I think the distance is corrcet.  total time was 46:32 so I was going slow.

30 extenders.

I worked in the yard for 4.5 hours before running so I was quite tired during the run.  total running time was 62:42.  I ran the grandview trail in 7 Minutes.

total running time 40:42

feeling rpetty sore this morning...mostly from the yard work Saturday.

20 PU, 20 SU, 20 ext, 20 PU, 20 SU

total running time 45:30

4800 meter tempo (7:59, 7;59, 7:59, 3:45) then 1 lap jog in 2:50 followed by 400 in 1:44.

40 minutes exercise bike.

42:18

Same route as last Friday 24 April but felt better and ran much faster.  still wasn't pushing.  sunny morning too.  it was beautiful!

total running time 56:11.

I really shouldn't run my "long" run the day after running.  I worked for 4 hours in the yard yesterday after running and then I was on my feet all evening for Natalie's open house.  So, my legs were dead this morning.  I did 3 1 minutes fartleks at 26, 28, and 30 minutes into the run.  At 39 minutes I ran the GV trail in 6:37.  I cut the run short because I was already sore.

it was a cool misty morning so it felt pretty good.

40:32.  Didn't push at all.  I was tired and the legs continue to be heavy.  I am thinking it is time for new orthotics.

20 PU, 20 SU, 20 ext, 20 PU, 20 SU 

total running time 44:39.

5 x 1000 meters  4:39, 4:36, 4:39, 4:38, 4:38.  1 minute rest(100 meters) in for 3 rest periods and the 1:30 for the rest between 4th and 5th.

this was the best lactate threshold work-out I avhe had in years.  I am wasted but happy.

bike for 40 minutes

20 PU, 20 SU, 20 ext, 20 PU, 20 SU

37:44 total running time.  Got up at 4 AM and was pretty tired.  20:41 out and 17:03 back. 

20 PU, 20 SU, 20 ext, 20 PU, 20 SU

total time 57:10.  Started out faster than usual getting to Bridgeport in 10:12.  After crossing Bridgeport again I did 3 x 1 min fartlek starting at 25 minutes with 1 min in between.  I started the GV trail at 36:58 and ran it in 6:22.  I was dead at the end of this so this didn't end up being my fastest 7 mile loop but it was still a very good run.

total time 42:16.  deliberately slow.  was pretty sore and stiff.

20 PU, 20 SU, 30 ext, 20 PU, 20 SU

total time 46:00.  ran on track after wam up too and from track.  Ran 400 meters with total time adding up to 4:30 per 800 (although first 2 had less recovery time.

1:48, 1:50, 1:43, 1:43, 1:38, 1:39, 1:36, 1:34.  very tired afterwards.

30 minutes stationary bike. I needed to be at work really early so only rode for 30 mintues.

20 PU, 20 SU, 30 ext, 20 PU, 20 SU

total running time 36:39.  Ran in the afternoon.  out in 20:05 and back in 16:34.  I was in a hurry and pushed pretty hard on the way back.

30 back extenders.  back has been sore.

total running time 66:46.  I was not pushing at all today and still went faster than I thought I could.  I averaged 8:34 for the whole run.  I threw in the SV trail at the 5 mile mark.  I entered to the north and came out on the south.  That means I hit the monster 0.6 to 0.7 hill.  The mile that incldued that hill took me 10 minutes to run.  I am going to be really sore because I was sore to begin with due to the run Thursday afternoon.

total running time 42:06.  out in 21:36 and back in 20:30.  Same effort the whole way just uphill out and down hill back.

20 PU, 20 SU, 30 ext, 20 PU, 20 SU

total running time 46:44.  I decided to try the Michigan workout that Ed Eyestone wrote about in RW.

1 mile warmup in 8:30 (4 strides)

1000 meters 4:30 trying for 7 minute pace but lost focus on pace because 7 minute pace is 4:22.5.

800 in 4:29

800 in 3:34

800 in 4:26

600 in 2:40

800 in 4:29

400 in 1:43

12:23 cool down.

40 minutes on the stationary bike.

20 PU, 20 SU, 30 ext, 20 PU, 20 SU

total running time 38:06.  out in 21:00 back in 17:06.  I was fairly sore this morning.  This was about 36 hours after the Michigan work-out which I did in the evening.  I usually work out in the mornings but Tuesday I was wasted.  I atrribute the icnreased soreness to that work-out.

30 extenders...back still a bit sore so not doing pushups and situps all the time

total running time 56:52.   Ran the route across to 67th and up to Circque and then over to GV trail.  Did not go into Soundview tral this week.  I ran 3 x 1 min fartlek starting at 26 minutes.  I then went hard on GV trail at 26:55.  I ran the GV trail in 6:20.  Not bad for being tired and getting less than 6 hours sleep 2 nights in a row.

slow run....45:20 for time. unsure of distance.  It was 76 degrees when I ran at 7 AM.  I am not used to the heat or the dryness.

I ran at Poston Jr High on a dirt track which I think is so old that it is in yards?  total time 44:33.  warmed up for 6 minutes and then ran the tempo.  3.5 miles in 28:16 (8:02, 8:04, 8:07, 4:02).  The dryness got to me as I couldn't hold the pace and even had to strain to run what I did.  Today is Natalie's wedding...it will be a great day!! 

stationary bike...35 minutes.  easy.

30 back extenders.

37:29 total.  20:25 out and 17:04 back.

total running time 63:29.  Ran there and was a bit late so pushed it at around 8 minute pace.  then they started the race late.  The 2 guys that were ahead of me were 16 and 19.  It was fun.  Not sure of the race distance at all but the guy measured it with a garmin.

total running time 41:45

30 extenders

total running time 45: 25

warm up 6 min

then 8x 400.  Did first 4 in 4:15 (one lap hard 1 lap easy) then last several in 4:30.

400s:  1:47, 1:46, 1:47, 1:43, 1:41, 1:40, 1:35, 1:31.

cool down was over 7 minutes.

total time 40 minutes

20 PU, 20 SU, 30 PU

total running time 36:45.  out and back.  got up with the intent to run this faster than any out and back I have done in the morning.  Turned out to run fast enough that I almost did it faster then my fastest evening out and back.

out in 20:10 and back in 16:35.  I was pleased.

20 PU, 20 cr, 20 PU, 20 cr, 30 ext

long run modified (straight up bridgeport) so that I could get in GV trail and hill and still go below 7 miles.  distance is a guess.

total running time was 60:40.  GV trail from north to south.  First mile in 7:40 due to alot of down hill.  Second mile 10 miutes flat.  first was was done in 4:10 and the second half in 5:50 (up hill for almost half than mile- ran last quarter in 3:06).  

not pushing at all but ran it in 40:24. this is faster than previous. tapering a bit for race this Saturday.

20PU, 25 cr, 20 PU, 20 cr, 30 ext

total running time 35:22.

after 2 mile warm up ran 800 in 3:08  (1:33 and 1:35).  Ran in heavy MC shoes.  ran 2 laps in 4:57 then ran 400 in 1:34. 

total time 31:35

on treadmill in Washington DC. Slow on purpose due to race.

Ran ths S2N today.  My goal was 23 minutes.  I didn't get home from Washington DC until 1:40 AM.  Felt fine initially but wore out fast in the second mile.   I was glad that I could be back and have Satruday to get lots of stuff done.

easy start to the week.  40:33 total running time.  I was sore.  I need to get new orthotics.

20 PU, 20 CR, 20 PU, 20 Cr, 30 ext

total running time 42:52.  ran 5600 tempo (7:58, 7:55, 7:53, 3:40).  felt really good. 

40 minutes on stationary bike.  Took it really easy as I am still very tired.

20 PU, 20 cr, 20 PU, 20 cr, 30 ext

36:37 total.  Out in 19:44 and back in 16:53

20 PU, 20 cr, 20 PU, 20 cr, 30 ext.

ran in Arizona.  temp was 76 degrees at 5 AM.  plan was to go out in 9 minute pace and then speed up the second half of an out and back.  I was really tired and couldn't.

I went out in 31 minutes in back on 30:15 for a total run of 61:15.

total time of 40:31.  average haert rate 134.  just started using the heart rate monitor Beth got me for my birthday.

20 PU, 20 cr, 20 PU, 20 cr, 30 ext

total time 41:34.

an 7 x 400 with 400 recovery in between.  first 2 couplets was 4:15 each and the last 5 were 4:30 total.  400 splits as follows:  1:44, 1:44. 1:40, 1:35, 1:35, 1:33, 1:32.

Intended to do 8 but was running short on time.

40 minutes on statinoary bike

20 pu, 20 cr, 20 pu, 20 cr, 30 ext

out and back with tempo on the way back.  22:23 out and 19:04 back.

upper back is really sore. didn't do pushups and crunches.

53:25 total running time.  started pretty slow.  I ran 3 x 1 min fartlek with 1 minute cruise starting at 26 minutes.

I ran the Grandview trail hard and finished it in 6:10.  Good run- it was a beautiful crisp morning.

total running time 40:36.  average heart rate 131.

total running time 44:18.  average heart rate 145.

5 x 1000 meters with 1 minute in between.  4:38, 4:40, 4:38, 4:37, 4:35.

this is the best lactate threshold workout I ahve ahd in quite some time.  I have not been doing pushups and situps because I am having muscle spasms in my neck and upper back.  can't get them to go away.

total running time 41:42.  average heart rate 142.

out in 22:47 back in 18:55. neck and back still bugging me but did 20 pushups and 30 back extenders regardless.

average heart rate 146.  back still bugging me so no pushups and crunches.

total running time 67:45.  added SV trail on to my usual long route.  Ran SV trail in 17:40 (1st mile in 7:41 and second in 9:59- seoncd mile has almost 1/2 mile hill which is quite steep).

average heart rate 136

total running time 40:11.  deliberately slow

20 PU, 20 SU, 30 ext.  back still bothering me but I am doing these exercises quite slowly and seeing if I can work through the pain.

ran a tempo run today.  6 minute warrm-up tog et to the track.  then ran 3.5 miles in 27:29 ( 7:55, 7:55, 7:53, 3:46).  cool down to compelte total run of 42:09.  average heart rate 149 max HR 166.

40 minutes on the stationary bike

20 PU, 25 SU, 30 ext

37:15 total running time.  out 19:48 back 17:27.  heart rate 149 average and max 166.  overheated as i ran in the late afternoon.

25 PU, 30 SU, 30 ext

total running 69:44.  Same course as last Satruday but last Satruday I left at 6:15 AM with temp in low 50's and this time I left just before 9 AM with temp around 70 when I started and 76 when I finished.  I ran the SV trail in 19 flat (7:57 first mile and 11:03 second mile with monster hill).  I was really dead once I came to the hill.  hr average 149 and max 164.

last week I was on a canoe trip and didn't have a chance to run all week.

total running time today was 41:02.  Was really tight and sore.  heart rate was 137 average with a max of 149.

30 PU, 35 SU, 30 ext

total running time 45:04.  Heart rate average 147.  max HR 164.

ran 8 x 400.  ran couplets of 400 faster and 400 slower.  each 800 was  4:15.

1:46, 1:45, 1:47, 1:47, 1:47, 1:46, 1:45, 1:47

continue to feel really sluggish.  1 week off from running is likely the answer.

stationary bike.  40 minutes.

30 PU, 35 SU, 30 ext

total running time 37:41.  out in 20:22 and back in 17:19.

still feeling quite tight...related to sitting in a canoe for a good portion of 6 days.

30 PU, 35 SU, 30 ext

intended to run the 7.8 loop backward.  however, I was just really tired and stopped an walked home with about 0.35 left.

total running time 66:09.  ran the golf course bakwards from the alst several runs- first mile in 7:57 and the second mile of SV trail in 9 minutes.  at around 40 minutes threw in 1 min fartlek x 3 weith one minute jog in between.

I had late church meetings Thursday night and only got about 6 hours sleep.  I then got up early to run before going in for rounds at the hospital.  I am sleep deprived and need a nap.  I will be hot today adn I wanted to run before it got hotter.

total running time 44:10.  average HR 143.  max HR 156.

in fairbanks Alaska for my peds endocrine consultant clinic at Fort Wainwright.

35 PU, 40 SU, 30 ext.

ran in the morning.  total running time 41:50.  Ran 18 x 45 sec hard with 45 sec easy.  after 8 and 16 I took an additional 45 seconds of recovery time.  distances is a wild guess.

heart rate monitor jumped up to 193 during the cool down.  it was not working right so will not report HR today.

40 minutes on exercise bike at Fort Wainwright, Alaska.  Different accounting of distance.  same effort as usual.

35 PU, 40 SU, 30 ext

37:28 total running time.  out in 20:20 and back in 17:00.  avergae HR 147 with max HR 163.  I was pretty tired as I got less than 6 hours sleep after getting home and in bed late from Fort Wainwright.  I ran because I knew it would be too hot in the evening.

30 extenders

65:06 total running time.  It was hot enough that I struggled at the end.  I ran the GV trail in 6:31 starting at about 38:45 into the run.  It was 70 degrees when I finished the run.  average HR 152 with max HR of 163. 

total running time 40:38.  didn't push at all.  a bit sore.  I need to get new orthotics.

30 ext.  I intended to do pushups ansd situps but I slipped and fell and strained (possibly tore) my right triceps this morning.  I was walking down the stairs. 

I still ran jsut without doing the situps and pushups.

total running time 43:22.  6 minutes warm up and almost 10 minutes cool down.   tempo run.  5600 meters (7:56, 7:55, 7:53, 3:46)

got a physiology lesson.  I went running shortly after I fell.  My heart rate shot up into the 160's to 180's while I was first running.  I think I had a "fight or flight" response to my fall as my arm hurt quite a bit.  The heart rate actaully then settled into the 150's after the first 4 or 5 minutes of the tempo run.  Thus...average HR 154 but max HR 186.

40 minutes on the exercise bike.  took it easy.  right triceps pretty sore from the fall yesterday.

30 ext

total time 37:04.  out in 20:05 back in 16:59.  average HR 144 max HR 159.  arm still store but improving.

20 PU (quite sore), 40 SU, 30 ext

total running time 58:03.  ran GV trail in 6:24.  aver HR 152 and max HR 165

total running time 41:29.  went really easy.   ave HR 132 and max HR 145.

25 PU, 40 SU, 30 ext

total running time 44:44.

5 x 1000 meters with 1 minute/100 meters in between all but the last rest break which was 1:30 over 100 meters.  1000s= 4:41, 4:39, 4:40, 4:44, 4:44.\

Ave HR 149.  MAx HR 165.  it was raining during the whole work-out

40 min exercise bike.  did not push at all

30 PU, 40 SU, 30 ext.  arm still hurting.

total time 36:47.  out in 19:50 and back in 16:57.  HR average 147 and max 171. HR monitor may have been off early on as that is when my HR registered high.

30 PU, 30 SU, 30 ext

total running time 61:30.  distance unsure

average HR 139.  max HR 148.  ran in Pendleton Orgeon.

total running time 44:40.  in provo

40 SU, 30 ext...no pushups as my right arm is still really bugging me.

total running time 44:40.

on BYU track did 8 x 400.  Did sets of 800 alternating fast then slow for a 4:15 800.

400:  1:43, 1:44, 1:43, 1:44, 1:44, 1:45, 1:45, 1:49.

good work-out considering it was at altitude.

30 min on exercise bike at Smith Field House. 

30 PU, 40 SU, 30 ext

total running time 49:16.  ran with Jeff, Sasha, and Andrew for almost 2 miles.  Did a half at about 7:30 pace.  Felt really tired the last 15 minutes of the run.  altitude maybe?

ran Friday so that I could drive most of the day Saturday without the fatigue.  I did one mile in the middle at 8:09.  Again I was really tired the last 15-20 minutes.  I think it was the altitude.

total running time 40:31.  out in 20:40 back in 19:51.

average HR 137.  max HR 152.

30 pushups, 40SU, 30 ext 20 SU

total running time 43+

ran 3.5 mile tempo 7:53, 7:50, 7:45, 3:51.  HR monitor gave me a 201 max heart rate which I don't believe.

I ahve given up on pushups.  I hurt my upper arm on 5 August and it is getting worse.  xrays are negative.  will ahve an MRI next week.

40SU, 30 ext, 25 SU

total run 37:25.  20:08 out and 17:17 back.  It was really hot and I slowed down more than I realized during my last mile.

total running time 61:00.  ran at Fort Steilacoom park.  overcast day with light sprinkles.

total time 40:46.  our in 21:09 nack in 19:37

40 SU, 30 ext, 20 SU

total running time 45:11.  warm-up was 7 minutes instead of 6.  did five 1000 meter itnervals with 1 minutes active rest in between.  4:38, 4:37, 4:38, 4:42, 4:43.

ave HR was 147 and max 165.  HR monitor is causing a rash haven't figured out why.  only waring occasionally.

30 minutes stationary bike

40 SU, 30 ext, 25 SU

total time 36:44.  20:01 out and 16:43 back.  no HR monitor today.

got MRI results today.  have extensive tears in tendons of my right rotator cuff.  not sure what that is going to mean.

ran home from Titlow park with a detour around titlow and another on the Sounview trail.  total running time 47:44.

SV trail was a beast for me.  arm is really bothering me.

total running time 46:08

arm/shoulder doesn't permit meaningful core work.  ave HR 144 and max HR 173

30 ext

confirmed with ortho that no surgery for now- just trial of rehab for now.

total running time 46:02.  ran 8 x 400.  sets of fast slow 400s in 4:15 for the first 5 and next 2 in 4:30.  400s 1:44, 1:45, 1:43, 1:41, 1:40, 1:41, 1:42, 1:43.

HR 147 and max 167.

30 minutes bike

30 back extenders

total running time 37:15.  out in 20:39 back in 16:36.  having problems with feet.  think it is need for new orthotics.

30 back extenders

total running time 42:18.  ran 1.5 miles+ warm-up then 800 in 3:19 (dropped paged at 700 and stopped to pick it up- set me back 5-7 seconds).  then 1 mile active rest in around 10:30 followed by 1:30 400 and then compelted run at aroun 9:40 pace.

purposely cut back mileage as I am feeling really tired.  plus the cross country race next Satruday has an open 5 K that I would like to run.

last night was a bad nigh with my shoulder.  up several times with the pain.

total running time 32:38.  continue with fatigue and right should er very sore.

30 back extenders

total running time 37:30.  ran to track then did easy mile in 8:21.  ran 400 in 1:33(50,43).  then another miles in 9:24 (this took at least a lap to overcome the lactate of the 400- first lap 12 min pace)...then another 400 in 1:32 (46,46).  finished pretty slow.

40 minutes stationary bike

30 back extenders. 

total running time 35:06.  taking it easy in part because I am running Satruday and in part because my orthotics are falling apart and my appointment to get new orthotics made is 29 Sep.  Not sure what I will do next week?

ran the open race at the beginning of a day with many races.

2 miles warm-up. 5K race concentrated to not go out too fast.  Average HR for race was 161 wuth max HR of 171.

last 2.9 miles was done off and on as I cheered Andrew's team.

sore from saturday.  went easy.  total time 32:35.  HR ave 132 max 146.

30 ext

total running time 38:30.  Ran 3200 in 16:27 (this was supposed to be a 3.5 mile tempo but legs sore and had to take a lap slower and then I ran 1200 in 6:13.  average HR 138 and max HR 153

30 minutes on stationary bike

30 ext

total running time 38:20.  20:38 out and 17:42 back.  ave HR 141 MAx HR 158

legs are still killing me. can't wait for the orthotics.

total running time 62:32

total running time 36:32.  I continue to be really sore.  Tire too fast too but I relate that completely to my legs.

30 ext

total running time 38:18.  4 x 1000 with 1 minute job in between.  4:47, 4:46, 4:46, 4:47.

Ave HR 147/ Max HR 165.

legs continue very heavy.  I had an appointment for orthotics at 0800.  The fitted me and then I came back 2.5 hours later.  i hope this helps/

40 min bike

30 extenders

total running time 38 minutes.  had to stop because of blisters.  new orthotics are really helping but quite different.  I got blisters using them.

worked half the day at a cross country invite and then ran in the afternoon.  couldn't do the long run due to fatigue and to the blisters.

total running time 48:52.

total running time 41:27.  Thought I had things solved with the blisters but about half way through things started going wrong again.  This time I ran the whole way just slowed down. 

30 ext

blisters really bad.  total time 41:40.  6 x 400 in 1:48, 1:48, 1:47, 1:48, 1:53, and 1:53.  Did the first three in a 4:15 800 "couplet".  then slowed down because of the blisters from my new orthotics.  will likely not be able to run the rest of the week.

30 min bike

total running time 51:51.  thought blisters would be OK and they were for about 3.5 miles.  trouble is I ran too far.  have special bandages that really help but it will still take some time.

1 hour on the stationary bike.  my blisters needed a break,

total running time 41:51. I was concerned about how the blisters would do so ran around the track. blisters were fine...took all bandages off.

total running time 43:51.

did 30 extenders first. ran 12 x 200. slow 200 in between. started too fast as the first 4 with the slow 200 ended up being 8:15 for 1600.

Slowed down alot. 200s were as follows: 48, 49, 51, 50, 51, 50, 50 ,51, 56, 56, 54, 57.

monitor on exercise bike not working.

rode for 35 minutes.

30 ext

total running time 42:35.  23:10 out and 19:25 back.  HR ave 149 max 165.  blisters doing fine.

54:20.  I went out in 26:20 for the first 3 miles and then the fatigue of the travel and the low 70's temps got to me.  was in Arizona.

treadmill in the Phoenix Hilton.  40:57.

treadmill again.  tried to do 1000 meter repeats with 1 minute break in between.  it was a pain to try to change speeds.  Plus I felt really tired.  I only did 4 (pace 7:47, 7:47, 7:53, 7:53).

total running time 39:15.

30 minutes on the bike.  display not working so not sure of distance.

was really sore starting out.  think it is the fact I ran treadmill earlier in the week without stretching?  total running time 38:43...out in 20:58 and back in 17:45.

64:10.  felt really not good and ran slow.  really sore from previous run.  HR 146/158.  tried to go hard on GV.  ran in 7:10.

total time 41:28.  Stsrted feeling poorly the night before.

didn't work out yesterday as really was feeling poorly.  This morning felt better so went running.  total time 40:43.  6 minute warm up then 4800meter tempo in 24:33 (8:18, 8:12, 8:03).  remainder was cool down.

40 minutes bike...display not working

total time 42:59.  out in 23:04 and back in 19:55.  calves are really tight right now.  getting over illness.

58 minutes...spectating 2 different XC races and running in between races.  distance is approximate.

30 back extended.

41 minutes even.  easy run in cold weather.    out in 21:17 and back in 19:43.

44:55.  ran 8 x 400.  Did the same old thing with 1 lap fast and 1 lap recovery- each 2 lap segment in 4:15.

400s=  1:44, 1:45, 1:45, 1:47, 1:47, 1:49, 1:49, 1:51

pretty sore now. (2 hours later)

35 minutes on stationary bike.

total running time 38:05.  out in 20:11 back in 17:54. 

ran 41 minutes in the morning in Ellensburg.  Then another @13 minutes while cheering at the state cross country meet in Pasco.

total  time 54 minutes...pure guess on distance.

30 back extenders.  Out and back in 40:29.  I have been doing some extensive stretching int he morning while I am reading before the run.  my shoulder is getting better and my legs don't feel as fatigued. 

total running time 44:53.  did 5 x 1000 meters on track with 1 minute(100 meters) rest in between.  repeats in 4:49, 4:47, 4:47, 4:51, and 4:56.

I am starting to recover from the taper for the 5k in Sep on top of the decerased mileage due to the blisters.  average HR 149 and max HR 165

40 minutes on exercise bike...effort expended was harder than usual

total time 38 minutes flat.  out in 20:51 and back in 17:09.  average HR 149 and max HR 165.  initially my legs felt heavy which I relate to the bike workout yesterday.

30 back extenders

total running time 60:51.  at 26 minutes did three 1 minute fartleks with 1 minute recovery in between.  at 38:45 ran GV trail in 7:05.  longest run in awhile.  quads sore after.

30 back extenders

total time 40:35.  sore.  it was windy too.  This was meant to be an easy day.

30 back extenders.

total running time 46:23. did 4800 meter tempo in 24:45. (8:16, 8:12, 8:17) . then 3 x 200 in 54,54,55. 200 meter job before each one. It was very windy and rainy which affected me more than I thought. average HR 148 with max HR 178..

30 minutes exercise bike.

30 back extenders

total time 37:53.  Out in 20:08 and back in 17:45.  average heart rate 150 with max HR 165.

30 back extenders

total running time 71:30.  HR 145 average 158 max.  deliberately went slow out of the box trying to keep around 9 minute pace.    My longer run needs to me slower and my intervals need to be faster.

total running time 45:11.  this was another easy day.  hoping to do hard intervals tomorrow.

total running time 45:52.  ran 8 x 400 with 400 recovery in between.  First 4 done with 4:15 for each 800.  the next 4 done with 4:30 or a bit more.

8 x 400... 1:50, 1:48, 1:49, 1:47, 1:47, 1:50, 1:49, 1:49

In my head this seems slow but the fatigue from the simvastatin and the de-training that happened when I got the blisters are adding up to a time of re-centering my training.  I am excited to actually feeling rested when I sleep 7 hours!

40 minutes on stationary bike

ran a new route out towards the stake center on 67th.  Ran out in 36:22 and back in 35:26.  On the way back ran fartleks 5-4-3-2-1 with same amount of active rest in after the fartlek.  Active rest got pretty slow towards the end.

40 minutes on the stationary bike

30 back extenders

total running time 42:36.  ave HR 150 and max HR 165.  out in 22:46 and back in 19:50.  starting to feel better about my running. 

total running time 47:57. ran in Washington DC. ran down to the Independence Mall and then did 2 laps and then back to the hotel.

total running time 45:41.  I ran guestimates of 1000 meters tempos with 1 minute active rest.  tried to mimmick the work out on the track but wsa at Independence Mall and I don't know what that distance is.  guess.  felt good.  Sunny and mid50's.  great day!!

30 back extenders

no access to an exercise bike so I ran again.  I deliberately went really slow.  total running time 45:41.  average HR 133.  Max HR 149.   

40 minutes on the exercise bike.  talked to Jeff on the phone almost the entire time.

30 back extenders

71:58 total running time.  ave HR 149; max HR 167.  Out in 36:30 and back in 35:28.  I ran the 5-4-3-2-1 fartlek workout with 5 minutes hard and then 5 minutes easy and so on.

45:30...it was very windy and tough running.  cold too.  mid 20's.

30 back extenders

45:26 total running time.  tried fast 400's but only 5 with 800 recovery.  400s:  1:39, 1:40, 1:41, 1:42, and 1:44.  The 800s in between were 4:30, 4:44, 4:44, and 4:57.  HR ave 148 and max 168.  it was really cold for this area with temp @18 degrees but no wind compared with yesterday.

40 minutes bike.  went ahrd for last 10 minutes.

30 back extenders

total time 42:31.  out in 22:58 and back in 19:33.  still really cold with temp around 18 degrees.

30 back extenders

total running time 59:38.  3 minutes fartlek on Cirque from minutes 27 to 30.  At 39 minutes ran Grandview Trail in 6:41.  HR ave 152 and max 165.

icy and slippery.  tough to get traction.  total running time 46:12.

total running time 46:42

ran 5200 tempo  in 26:36 (8:07, 8:09; 8:13, 2:07) then last 800 in 3:56  HR ave 150 and max 173.

40 minutes bike

total time 42:28.  out in 22:59 back in 19:29.  HR ave 146 and max 163

total running time 60:40.  Out in 31:40 and back in 29 flat.  ran 4-3-2-1-2-1 with fartlek first and then the same ampount of recovery time second.  started out tired but felt really good at the end.  HR ave 146 max 167.

30 back extenders

total time 45:19.  started pretty slow.  out in 23:25 and back in 21:54.

started new shoes today- Brooks addiction 8

total running time 46:49.

5 x 1000 with 1 minute/100 meters recovery- 4:50, 4:47, 4:46, 4:46, 4:47.  Pretty tired for the last one.  needed 54 last 200 to make this time.

HR ave 147 max 164

35 minutes on exercise bike

30 back extenders

total running time 50:38.  ran grandview trail and then an extra 7 minutes.  guess on the mileage.  HR 143 ave 157 max.

30 back extenders

total running 62:22.  tired.  at 32 minutes tried to tempo a bit.  felt sluggish.

30m back extenders.

total running time 36:22.  shortened run because of blisters on my 4th and 5th toes of the right foot.

30 back extenders

total running time 41:00.  ran 3 min fartlek.  sick.  HR ave 143 max 159

diferrent stationary bike- hotel in portland

40 minutes.