my exercise

3.25 mile warm up in 33 minutes

race 5K 23:25.  ave HR 158 and max HR 169.

2 mile cool down in 20:50

30 back extenders

total running time 51:30.  felt really sluggish and sore after yesterday.  ran a 5 minute fartlek and has as I could go but it wasn't very fast and I wasn't able to push for long.  HR ave 142 and max 161.

total time 46:58.  I have a really tight right calf.  felt really tired.

total running time 49:41.  ran 16 x 200.  intended to do 20 but I felt really awful.  I have been fighting off a sinus infection and lost the battle.  I started myself on an antibiotic just after arriving at work this morning and my sinuses are already draining some gross stuff.

I should have stopped the work-out becuase of how I felt.  the 200's were really slow.  First one 52, then most in the 54-56 range.  Although the last 4 were 59, 58, 59, 59.

HR ave 148.  HR max 161,

30 back extenders.

total running time 50:05.  out in 25:45 and back in 24:20.  Did a 6 minutes fartlek.  HR ave 142 max 162.  Still feeling some of the effects of the sinus infection but feeling much better than a few days ago.

road the exercise bike for 15 minutes (4.8 miles) since missed the ride earlier in the week.  This helps my knee stay stable.

total running time  42:06.  I ran slow.

total running time 44:50.  ran tempo 4800...8:18, 8:14. 8:12 then ran one lap rest and then an 800 in 3:59.

35 minutes on the exrcise bike.  I was already feeling sick again.  The remainder of the week I was really sick and not able to work out.

total running time 44:19.  I got sick again and have felt really worn down.  I missed runs last Thursday and Saturday.  I am only going to run twice a week for awhile.  I will ride the exercise bike more and get my morning reading done at the same time as I exercise.  I am so far behind at work that I have to find some way tog et to work earlier.  I am already getting up at 4:30 int he morning.

45 minutes on the exercise bike- 15.1 miles.  This was in the morning.

In the evening I started my chage in how I do things.  I only had a short time but I went for an out and back run in 21:35.  Out in 10:51 and back in 10:44.  On the way back I ran a 5 minute tempo but then shut it down to pretty slow.  I am doing this mostly to get to work earlier when I am the most efficient.  My goal is to limit my work day to 11 hours and have time for a short run before any church meetings in the evening.  we'll see.

40 minutes on the exercise bike this morning.  13 miles.  good reading.

ran in the PM.  21:17 total.  10:51 out and 10:26 back.  ran 6 min hard during the back portion. 

total running time 36:17.  Went slow felt OK.

morning road exercise bike for 40 minutes-12.9miles.

Afternoon feeling pretty good.  lack of time.  ran to track and did 5 laps first in 1:34, 2 laps in 4:58 then another hard laop in 1:46.  Could already feel airway tightness.  total running tim 22:10.

road exercise bike for 30minutes.  didn't feel well so no run in the evening.  coughin alot. still feel airway tightness.

coughin more ever since the run Tuesday night. Airway tight the whole time.  Saw a doctor (other than the one in the mirror) and now am on prednisone for a reactive (asthma-like) cough.

feeling much better on prednisone.  On call in the hospital tonight so I am not able to try to run.  probably best that I don't.  hopefully I can get some sleep and then run tomorrow.

this is the first time since last Tuesday I ran.  I took albuterol 30 mintues before running adn thens tarted out pretty conservative.  I ran further than I thought I would but my HR was up despite low effort (ave 150 max 158).  I ran 4.5 and then walked 0.25.  mile splits were 9:02, 9:01, 9:03, 8:57, and 4:58 for half (deliberate slow down).  total tunning time 41 minutes.  I am in Alaska...not sure when I will be able to run again because of my travel schedule.

pure guess.  ran stairs inside. it was -24 outside.  I needed to run before the gym opened this mornig.  after the half way mark Is tarted taking the stairs two at a time.  HR ave 137 and max 157.  good work out for only 15 minutes.

no time for a longer run.  total running time 22:00 minutes.  ran 5 minutes at harder pace.  HR ave 149, max 162.

I continue to struggle with my health.  the cough jsut wasn't letting go.  I got seen in the ED on Sunday and found some medication that helped.  I went pretty easy for a total of 40:49.

30 ext

biked in the morning 35 minutes- 11.1 miles.  evening ran 3.5 in 30:30.  not much coughing

first pushups since the rotator cuff tear was diagnosed.  20.  also did 25 crunches.

morning bike- 35 minutes 11.3 miles

evening run on track.  ran 1600 in 7:58 and after 400 recovery in 2:21 ran an 800 in 3:54.  total running time 26:10.  this was way too ahrd.  I have lost alot of fitness during this illness.

30 minuts on bik in the morning.

evening quick run.  in 21 something.

in AZ.  went for a morning run.  got blsiters again.  really frustrating!  ran with HR monitor (150 and 162).  dealt with blisters the rest of the day.  really painful.

couldn't run until today because of the blisters on my toes. I did 30 extenders too. run was total time of 41:48. HR 148/162. Did one 3 minute fartlek. feeling really out of shape but illness really imporving.

30 back extenders.

total running time 40:49.  ran 7 x 400 with 400 recovery in between.  splits 1:45, 1:50, 1:51, 1:46 (stopped for about 2 minutes to readjust blister protection), 1:50, 1:51, 1:46.  HR 150 aver, 169 max.

total running time 44:59.  hr 148 ave, 159 max.  ran one 3 min fartlek.

felt really good this morning.  nothing seemed too hard.  total running time 53:18.  did one 2 min fartlek towards the end.  using blister block and no bandage protection.  no blister problems!!  HR 143 ave, 157 max.

15 pushups, 20 cr, 30 back extenders.

morning 30 minutes stationary bike 9.63 miles.

afternoon run...total time 37:45.  Out in 19:48 and back in 17:57.  HR ave 154 and max 169.

morning stationary bike 30 minutes 9.5 miles.

evening run in the cold rain.  total running time 26:56.  did not put on HR monitor.  did not push at all.

bike in the morning 30 minutes.  10 miles

afternoon run 24:48.  6x200 with 200 recovery.  each pair : 1:56, 2:00, 2:01, 2:02, 2:10, 2:11.  200s in 47,50,51,51,50,51.  HR 146 ave max 164.

15 pu, 20 cr

bike 35 minutes 11.3 miles

run int hea fternoon 3 miles in 27:17

total running time 61:34.  HR 150/164

at the turn around 31 minutes did alternating fartleks and slow for same time as fartlek 4-3-2-2-1-1-1  (4 minutes hard 4 minte easy 3 min hard 3 min easy etc).  4-3 and second 2 included significant uphill. 

exercise bike in the morning 30 minutes 9.55 miles.

evening run...total time 37:27.  out in 19:48 back in 17:39.  did not wear HR monitor

exercise bike 30 minutes 9.4 miles.  morning

total run time 27:08.  blister problems right 4th toe.

super tired in the morning so didn't ride the exercise bike. 

short on time in the evening.  total running time 22:43.  ran to CW track and did 5 laps...1 x 1000 meters in the middle at 4:30.  HR 142 average and 163 max.

morning...exercise bike 30 minutes 9.4 miles.

afternoon- total running time 30:18.  out in 15:36 and back in 14:42.

total running time 55:55.  hr 145 and 162.  ran 3 minute fartlek at 27 minutes- steady but not hard.  At 40 minutes ran GV trail in 6:23.  I am really starting to feel better about my running adn my health.  Things are really looking up.  I got a job offer at Phoenix Childrens Hospital so we will be moving to that area this summer after I retire.  We are super excited.  I am off to San Diego in a few hours for a military pediatric meeting.

30 back extenders.

total running time 33:45.  HR 145/159

30 back extenders.

total running time 44:05.  HR 146/156

total running time 22:30.

total running time 31:25.  8 x 200 47,47,51,52,51,51,52,51

total running time 51:16.  HR 144/156.  I worked all day and then tried to run.  I was tired before I even ran.

station bike 30 minutes 9.63 miles.  30 back extenders

run total time 37: 19.  Out in 19:52 back in 17:27.

bike 30 minutes 9.63 miles

run easy 22:22

30 back extenders

total running time 31:11.  6 x 400 with 200 jog.  1:40, 1:43, 1:46 , 1:44, 1:47, 1:46

HR 147/165

25 minutes on stationary bike in the morning

evening total 31:24.  3.5 miles.  did not press at all.

30 back extenders

total running time 59:32.  GV tail in 6:34.  HR 150/165

30 minutes stationary bike 9.62 miles

afternoon run total time 36:57.  Out in 19:37 and back in 17:20.  HR 148/158.

am:  30 minutes exercise bike 9.72 miles

PM:  30 back extenders

total running time 22:05.

total run 30:34

3x 800 3:27, 3:33, 3:39

30 back extenders

30:26 running time

30 minutes stationary bike 9.84 miles

total running time 58:22.  I was busy all day and then went running around 5 PM.  I was really sluggish.  I ran the GV trail in 6:31 but was unable to go my usual pace earlier.

HR 144/158.

41:41 total running time.  I wa really tired...didn't sleep well last night.

morning:  30 minutes bike 9.81 miles

evening- running time 22:02

morning- 30 minutes stationary bike 9.62 miles

afternoon total running time 30:59.  6 x 400:  1:45, 1:46, 1:45, 1:45, 1:46, 1:47.  200 meter active recovery in between.  HR 148/165.

morning 30 minutes bike 9.79 miles.

afternoon:

total running time??

total running time 54:59.  felt much better than last Sat.  ran GV trail in 7:15.. in the wind.  other portions of the run were with the wnd at my back. 

30 back extenders.

total run 37:21.  19:50 out and 17:31 back.  first run in new shoes...Nike Equalons.

30 minutes bike in the morning.  10.04 miles.  stretched sholder...put on dry shirt and immedaitely went running.  total running time 26:30.

30 back extenders.

run time 30:33.  6 minutes warm-up then tempo for 3600 meters (8:00, 7:52, 1:50) then cool down.  HR 145/161.

changed shirt and then rode exercise bike for 30 minutes- 9.93 miles.

running time 30:55.

afterwards road the bike for 30 minutes 10.25 miles

first 7 mile run in a while.  total time 59:05.  3 min fartlek at 26 min HR up to 159.  GV trail at 38+ in 6:23.

AM  bike 30 minutes 9.96

PM run 36:39.  out in 19:32 back in 17:07.  HR 149/160.

AM bike 30 minutes 10.15

PM- easy run in 26:20.

AM  30 min bike 10.1 miles

PM total running time 30:11.  ran on track 12 x 200 with 100 m active recovery.  200's between 49 and 54 with the exception of a 56 at number 8.

PM run 29:52.  easy run

total running time 64:37.  ran with a friend who lost his wife to cancer last month.  good run.  talking the whole time.  guess on the distance.

AM  30 back extenders, 30 minutes bike 10.02 miles

PM total running time 36:45.  19:36 out and 17:09 back.  HR 149/165.

AM- bike 30 minutes 10.05 miles

PM.  total running time 26:28.  easy.  in the rain.

PM only 6 x 400 with 200 active recovery in between.  1:39, 1:46, 1:46, 1:41, 1:45, 1:47

total time 29:56.  HR 148/164

Not sure why everything was so uneven.  It was windy.

AM- bike 30 minutes 10.2

PM run total time 29:57.  ran easy.

feeling really tired when I ran.  I was on my feet all day helping at a track relay invite.  It was a blast.  I was super tired on my run.  It took 56:40 to run this and I felt wasted the whole way.

AM- bike 30 minutes 10.15.  pedaled hard and legs were sore.

PM- total time 36:46.  out in 19:39 and back in 17:07.  Legs pretty sore at the end.  HR 147/161

AM;  bike really easy.  30 min 9.47 miles

PM:  easy run total time 25:54.  did not push.  surprised with the final time.

ran first and then did bike for short time too.  all this morning.

run on the track- tempo.  6 minute warmup then 4800 meter tempo 8:02, 7:55, 7:45.  then actice recovery lap followed by 800 in 3:44. 

total running time 42:48.  HR 145/162

bike 15 minutes 4.83 miles.

terrible weather to run a race in but the environment was really fun.  I signed up on a whim because we are down here for the blessing of our grand daughter and our son Jeff was running the half marathon.  anyway...signed up adn ran in the rain and snow!

warm up 2.3 miles.  cool down 3.35 miles  I am pretty pleased with this because it was at altitude too.

got in from Utah too late to get up early for exercise.  the weather was really windy when I went running.  Did the out and back.  Out in 19:41 with almost all the wind at my back.  back in 17:28 with almsot all the wind at my face.  total running time 37:09.

morning:  total running time 23:17.  then got on the exercise bike for 27 minutes and 9.12 miles

all in the morning:

track...4x 800 with 1 lap active recovery.  800's in 3:39, 3:34, 3:35, 3:39

recovery 2:30, 2:45, 2:54.

total run 35:22.  HR 142/162

20 minutes on bike after the run.  6.51 miles

run followed by the bike.

I was really sore in the morning so my run was 31 something.  wrote it down at work adn now can't remember.  Did 20 minutes on the bike immediately afterwards for 6.56 miles.

30 back extenders

not a cloud in the sky for my run.  I ran west on Chambers to Grandview and then did the grandview-soundview trail and turned around and did the reverse.  Legs are a bit sore due to all the asphalt but the time wasn't bad.  Did 34:46 out and 36:47 back.  it was so great to get a bunch of sun.  total running time 71:33.  HR 147/160.

pm only total running time 36:50.  out in 19:38 and back in 17:12.  HR 145/158

felt tired from the start.

total running time 27:47.  really sore in the morning.

rodae exercise bike 17:13 to round out 45 minutes of exercise,  5.64 miles.

morning run in 33:33.  did 5 x 2 minutes hills.  @ 1/4 mile but not sure.  jog back down hill in about 2.5 minutes.

then 16:27 on bike to round out 50 minutes of exercise.

AM:  total running time 30:23.  went hard up the hill and then did 3 x 45 sec hard at the end.

bike only 14:37 (to round out 45 minutes of exercise).  4.76 miles.

ran the same route as last Saturday- GV then SV trail then the reverse.  total running time 69:50.  HR 146/160.  hils went better this time.

total running time 36:49.  out in 19:33 back in 17:16.  pretty tired from the travel to AZ on Saturday with the return yesterday.  HR 145/159.

30 back extenders.

morning easy run 27:51 for 3 miles.  then right on bike for 17:09 to round out 45 minutes of exercise.

5 x 2 min hill. total running time 33:23

bike for 16:37 to round out 50 minutes of exercise

31:15 run.  not pushing it.

bike 13:45 to round out 45 minutes of total exercise.  4.48 miles

2.1 mile warm-up.  race course was measured using a website which measures walking courses.  I think it was long but it did have a long hill in the middle of it!  I then ran another 1.8 cool down. 

I didn't run yesterday because I started the prep for a colonoscopy yesterday at 9 AM.  I got sedated this morning.  Drinking the go-lytely last evening and this morning was no fun.

I bounced back faster than they said I would so I went on a late afternoon run today.  I went deliberately slow because I am going to do the hill repeats tomorrow morning early.  total run time was 42 flat.

5 x 2 min hills.  total run 33:46.

total run 43:51.

ran the same route as previous.  wind kicked my but 73:36.  Did the first half in 33:21 and then really fell apart after the hills.  The entire GV trail coming abck was against the wind.

30 back extenders

total running time 48:15.  I ran towards Steilacoom down the hill.  I measured off a half mile on the hill and I ran 3 by 5 half mile up hill with active recovery jogging back down.  ran them in 4:23, 4:53, and 4:47.  warm up was 9 minutes and cool down was 15.  HR 145/164.

4:20 AM run.  lots to do today.  yesterday's run was in the afternoon.  I was really sore and went pretty slow.  total running time 28:05.  Then rode exercise bike for 16:55 to complete a 45 mintue work-out.  total distance on bike 5.29 miles.

total running time 31:40.  then 8:20 on bike for 2.6 miles and a total of 40 minutes of exercise.

just couldn't drag myslef out of bed in the morning and then was rushed in the evening so only had time for a short run.  ran to CW track then did 5 laps (3 x 400 with active recover lap in bewteen).  400's in 1:30, 1:35, 1:40.

no time for anything else.  Didn't warm up properly adn now my hip is really bothering me.

total running time 63:06. ran GV trail in 17:33. legs felt dead at the end. HR monitor wasn't picking up very well.

ran in new Brooks addiction 9.

going to cut way back for now.  have a race saturday and have so much to do to get myself retired from the Army.  total running time 27 minutes.  ran one three minute stretch at 80-90% effort.

rode exercise bike for 30 minutes.  9.42 miles.

ran in the evening.  total running time 26:15.  ran 2 min hard uphill then 5 minutes later ran a 3 minute fartlek at 90% effort.

early morning run.  total time 31:43.  Went really slow for the first half (17 min) but then on the way back did 4 x 1 min fartlek at 90% effort.  Next running will be Satruday at the Sound to Narrows.

had a goal to break 23 minutes but got less than 5 hours sleep 2 nights in a row and that, together with the final 1.2 miles being uphill just got me.  I was on track at the 2 mile mark but couldn't find another gear.

The age division place is only because all the serious 50-54 age groiup guys ran the 12K.  My time was faster than last year but still way off where I would like to be.  Losing 10 pounds would help.

anyway...the weather was wonderful.  maybe I need to keep coming to this race even though we are moving to AZ?

ran in the afternoon.  total running time 41:32.  out in 21:55 and back in 19:37.

pretty sore.  this run comes only 10.5 hours after finishing last run based upon schedule.  total running time 31:47.  tired.

early AM run.  total time 44:24.  Did 30 back extenders and 15 pushups.

total running time 59:14.  GV trail 6:58.  HR 148/159.

total running time 41:50.  out in 22:03 and back in 19:47.  18 seconds slower than last week but did this run on 2 days rest instead of 3.5 days rest.  I have been really sore.  If I weren't retiring from the army soon I would buy new boots but that is not worth it for 1.5 weeks.  I have one more full day of work until I start clearing.  it is so hard to believe.

15 pushups 30 back extenders

tempo run...6 min warm-up then 5200 meters tempo in 24:04 *8:03, 8:02, 8:02, 3:57

total running time 43:59  hr 145/173

total running time 31:45.

rode exercise bike for 13:15 to complete 45 minutes of exercise.  4.14 miles

I ran in the afternoon when it was 70 degrees.  I also hadn't slept more than 4 hours at a stretch for 5 days.  Lastly, I ran the seven mile route backwards with all the long elevation changes being uphill instead of downhill.  This was took me 62:15 which was 3 minutes slower than what I ran it in just a week earlier.  I was really tired afterwards too.

did the 7 min wokout described in the July 2010 RW.  this had my legs burning a little by the end.  ran 20:47 out and 18:19 back for a total running time of 39:06.  4 days left until Army retirement.  lots to do.

30 minutes on the exercise bike.  9.53miles.  I am really sore after the 7 minutes exercise program yesterday.  Especially the glutei are sore.  guess I really had not worked some of those muscles in awhile.  The article says to use that as a warm-up before each run but I am not doint that routine again until Thursday.  I am going to do some speed work tomorrow.

track workout this morning. still really sore from Monday.

after 8 minute warm up did 8 x 400 with 400 active recovery.

1:48- rest 2:21- 1:51- rest 2:17- 1:50- rest 2:21- 1:54- rest 2:22- 1:52- rest 2:22- 1:52- rest 2:22- 1:52- rest 2:27- 1:41

total running time 46:27. HR 143/169

did the 7 minutes stretch routine before the 4 miles run.  ran easy then did 2 2 minute fartleks on the way back  out in 18:25 back in 16:03/  total running time 34:28.  HR 143/161.

ran different route.  guess for distance.  at 20 minutes did a 10 minute tempo- 5 min rest- 5 min tempo- 4 min rest-4 min tempo- 3 min rest- 3 min tempo- 2 min rest- 2 min tempo- 1 min rest- 1 min tempo.

total time 63:52.  HR 142/163

ran easy because we are driving to Twin Falls today.  total time of 36:32.  Ran out in 9:30 pace but through in a 3 min fartlek on the way back and ended up at 8:45 pace for the return.  we are driving two cars with three drivers so I culdn't be very tired.

total running time 39:04

ran in Provo.  went to the track and did 3200 tempo (8:11 x 2)

before the workout I did 30 back extenders.

ran with Mike in Holbrook.  running time 46:32.  Both the heat and the altitude got to me.

ran in Overgaard.  I struggled in part due to a busy family reunion the day before and due to the altitude.  total time was 56:24.

I ran at 5 AM in Mesa.  The temp was about 84 degrees. I didn't push it too much.  Originally I planned on running closer to 5 miles but right at about 3.2 I really started feeling the heat.  total running time 36:28

total running time 48:40.  back in UP.  temp in 50's for the run.  totally blue skies.  This is the best time of year to be here and the worst time to be in AZ.  It will be a tough move.

ran on the track after an 8 min warmup ran 5 x 1000 meters with 100 meter active rcovery between each one.  4:47, 4:47, 4:46, 4:53, 4:53.  rest was :41, :58, :59, 1:37 Walking.  really felt tired after this was over.  jogged a 600 on the track immediately after finished the last 1K and it was SLOW 4:29 slow.  I really need to lose 5 or 10 pounds.  I have 7 more runs in great running weather and then it will be a struggle for awhile with the heat.

oh well.  this is an exciting new chapter in our lives!

did 30 back extenders and then the 7 minutes of exercise/warm-up.  I ran 4 miles starting out really easy.  the second half I went hard on the downhill of Bridgeport (3:06 down as opposed to 4:10 up) and then I did 10 x 15 sec strides with 45 seconds running in between.  total running time 34:56 with 18:41 out and 16:15 back.

then I road the exercise bike for 25 minutes ( 8 miles).

total exercise time 1 hour.

I rode the exercise bike for an hour.  I rode 19.08 miles.  I was reading almost the entire time so I was not pushing things at all.  I got in a good sweat!

I left for my run early and it was in the low 50's.  I went the GV/SV trial route with the plan to do it in reverse for an 8 mile run.  however, the hill just took too much out of me so I just repeated the GV trail twice more.  Total running time was 65:38.  I ran the SV trail in 18:25 really pushing the last hill.  that just took it all out of me.  I ran the GV trail 3 times...the first time in 9:44.  After finishing the hill I ran the GV trail in 10:58 and thought that was due to the hill.  I tried to pick up the pace for the return on the GV trail adn could not actually running the thrid time in 11:12.  Now 5 hours after finishing the run my legs are still really tired.

30 back extenders and 7 minutes core routine.

total running time 38:06.  I ran 20:48 out (easy) and 17:18 back (hard).  It felt good to go that hard.

ran a track workout and I am tired!!  felt good though after a day of sorting through things in the house while they were packing.

ran for a total of 49:03.  15 x 200 meters with 200 recovery.  each lap was right around 2.15. first 200 was 45.6 then 2-13 were between 48.3 and 49.9, number 14 was 50.1 and number 15 was 47.9.

 only 2 runs left in Washington.

ran slow today on purpose.  I was on my feet all day yesterday with the movers here and so many things to do.

at the turn around point I was at 24:46.  On the way back I ran 10 x 15 sec striders with 45 seconds active recovery in between for a total running time of 47:52.

today is the last day for the packers.  the truck driver is going to load part of the truck today too.

I ran with Ron Williams and we had a great talk.  I would like to run more with people but usually my schedule won't permit.

I didn't run long as I have been too tired and there is too mcuh that has to happen today.

total running time was 46:37.  Distance is rpetty accurate and Ron has a garmin.

I also spoke to Jeff this morning after the Des News 10K.  He placed 12th running 29:33.

46 minutes.  ran in Provo.  distance a total guess.  It was nice and cool.

total time 41 minutes.  ran in Cedar City.  distance a total guess.

ran around Poston Jr high's field.  it was hot and humid for the run and took me an hour to stop sweating.  the distance is a slight guess.  total running time 41:53.  running in this heat will be an adventure.  I might get a treadmill and run in doors.

total running time 54:44.  at about the 4 miles mark the humidity really hit me and I noticeably slowed.  This was mys econd run in Arizona.  Iw as out the door at about 5:45.  The temp was about 75 degrees but the humidity was close to 50%.  I live really near some great trails and the grids are relatively predictable.  The mileage is in part based upon these grids and upon the pace I think I was running.  I'll figure it out with a map later.

total running time 47:55.  for this area the weather has been quite cool but it is still 25-30 degrees hotter than what I have been used too.  for the effort I am putting out, I am running pretty slow.  either that or these roads are more than a mile apart.  anyway... it is good to be running.  at the end of my run today the temp was 79 degrees.  not bad.  i left at 5:30 AM.

found a back way to Greenfield Jr High's track so the warm-up is 8:30 which is only 2:30 longer than what it was in Washington.  I ran 8 x 400 with 200 active recovery.  The start of the run wasn't bad but it started heating up fairly fast.  I should have got up at 5 instead of 5:30 but we spent all day with the movers and then all evening unpacking boxes so I was REALLY tired.

work  out:  8:33 warm-up...then 8 x 400... 1:47.6 (1:24.5), 1:48.8 (1:19.0), 1:50.8 (1:19.5), 1:50.6 (1:21.8), 1:49.4 (1:27.8), 1:52.0 (1:27.8), 1:48.9 (1:32.7), and 1:56.1 (1:42.1).  cool down was 9:22.3 (+0:17.8 sec to make up for the metric track).  after arriving home I added 1:12.7 to round out the mileage estimate).  I am really excited to find out that I have a track to run on relatively close.  It would be farther to get to the Highland HS track unless I drive.

out and back.  total time 43:21.  out in 22:03 and back in 21:18.  left later than I should have so it was hot.

I got together with some bloggers todays...Burt, Coolrunnings, marathondreamer(and husband).  We ran just over 5.  I did fine for the first half but then started feeling the heat.  I was bringing up the rear at the end.  Ran 46:50 with them for 5.03.  after getting home I ran another 1:30 for approzimate total of 5.15 miles today and 20 for the week.  Couldn't finish at 19.88!!  :)

I decided I was goping to run harder today.  I got up at 5:10 and was out the door just ebfore 5:30.  I ran out in 21:40 and back in 20 minutes flat.  The mile right before the turnaround was 9:03 and then the next mile was 7:50.  I was arleady slowing by the end of that but still pushed for the next mile+.  It wasn't as hot since the sun wasn't completely up yet.

ran in AZ before departing for Utah at noon.  Ran over to the water/wildlife park on the corner of Guadalupe and Greenfield.  Did the run in about 45:30.  Distance is a guess as usual.

46:50 total running time.  ran in Magna.  Funeral for Porter is alter this morning.  we will head back to Cedar City tonight..  Will be home on the 13th and then heading back up here on the 24th to bring Andrew to BYU.

total time 47:08.  23:18 out and 23:50 back.  it was pertty hot(84) when I ran despite going early (5:35 AM).  I am handling it better.

left for the run at 5:35 AM but the heat and humidity got me anyway.  total running time was 43:38.  out in 21:47.  back in 21:51.  Intended to go faster on the way back.  did for the measured mile 8:21 (8:59 on the way out) but gradually slowed from there.

40 minutes exercise bike 12.96 miles.

49:21 total time running.  my back has been bothering me adn the humidity wsa pretty bad.  I really struggled today.

I skipped running yetserday because my back was even worse.  I am super frusrtated with this.  this morning I oveslept and so I didn't leave on the run until a little after 6 AM.  Itw asn't bad as the humidity was lower than Wed.  I was going to do a tempo run on the track but there was a team running a work-out there when I arrived so I did loops on the canal.  i think I still got splits for the 3 mile tempo.  ran 8:04, 7:46, and 8:27.  as you can see it wasn't very even.  the last mile was way to hard esepcailly considering that I slowed down anyway.  total time was 49:40.  this was a better run that Wed and my back is feeling a little better.

ran in the morning heat.  left the hosue about 10 minutes to 6 AM.  Ran out and back...past power a bit before turning around.  out in 25:03 and back in 25:11 for total running time of 50:14.  Lost 4 lbs in sweat during this run.

I elft the hosue at 5:15 AM.  It didn't matter.  The offical weather at 5 AM was 88 degrees with 70% humidity.  I ran 2 minute fartleks with 1 minute active recovery.  I did 7 of these while running an out and back.  The humidty really hit me about the 32 minute mark.  My routine markers were:

Out:  3:18, 4:40, 4:51 (started the fartleks at 13 minutes), 8:18 (2:08 during active recovery phase)

back: 8:47 (2:52 during active recovery), 4:52, 5:50, 3:55

once the heat over takes me the pace drops off dramatically.

ran in Nevada.  started with Jeff.  It was noticably cooler this morning but I was super sore.  The distances is a total guess.  i felt slow at first and turned around at 23:30.  I picked up the pace and arrived back at thes tart at 45 minutes however I didn't think I was poushing it enough to speed up by 2 minutes so I added a minute and called it 5 miles.

ran in provo.  The temp was in the low 60's and it was heaven.  I had two stretches in which I could time a mile...I ran 8:41 then 8:37 near the end.  the total run time was 43:20.  it may have been a bit more than 5 miles but I am not sure.

Back in Henderson.  it was relatviely cool this morning...probably low 80's.  I did 5-4-3-2-1-1 fartleks.  I started at 23 minutes and did the recovery AFTER the fartlek and 1 minute shorter than each fartlek until I was at the 1 minutes fartlek.  The distances is a guess based only on what pace I think I was running.  total running time 55:33.

started work today.  runs will need to be shorter due to the commute.  total running time 35:20. 

35 minutes on the stationary bike.  went easy.  10.73 miles distance.

ran tempo at the track.  2.4 miles (8:08, 8:24, 3:10).  total running time 36:25

total running time 34:45.  only time for 4 miles as had to get to work.  hopefully I can run longer this Satruday and it won't be so tired.

it was a bit hotter this morning but I still ran my longest run since getting to AZ.  By the end I was really drained.  I lost 4 pounds during this run.

total time 62:28.  I feel like I am getting a better since of my pace in the heat.  A stertch that I run that I thought was 1.35 miles is almost certainly longer.  I am now going to call it 1.44. 

I am pleased with this run today.  My mileage will be lower for the next two weeks as I will be going to PCH everyday.  I am really looking forward to the time when I will be at the East Valley clinic three times a week.  It will reduce my commute by at least 45 minutes and likely clsoer to an hour.

43:28.  Started out running easy.  With mile just before the turnaround 9:12.  The mile right after the turnaround was 8:09 and then I did another segment of the return in 4:27 (before the turnaround same segment was 4:48).  I amr eally looking forward to the temps cooling off.

short on time.  Total running time 34:25.  ran 10 x 1 minute fartlek with 1 minute active recovery.

rode exercise bike.  total time 35 minutes.  distance 10.63 miles.

track workout

total time 37:03.  warm-up to track 8 minutes then 7 x 400 meters with 200 meters active recovery in between.  1:51, 1:48, 1:51, 1:54, 1:52, 1:50, 1:50

on thew ay home did a 3 minute fartlek at 32 minutes.  temp was in low 70's and it almost felt cool.  It was a really great day for a work-out like I did.  I am far slower than I would like to be. 

59:37 total running time.  out in 29:14.  back in 30:23.  with the temperatures cooling I am starting to feel stronger and running a bit faster.

total running time 33:42.  this was much faster than previous.  I did 10 x 1 minute fartleks starting at 13 minutes.  I felt really good this morning.  just short on time.

total running time 37:57.  I added 0.4 on to the same route I ran yesterday morning.  Today I was sore and slow at warming up.  I ran 6 x 2 min fartlek this morning.  There wasn't as much bounce in my step as there was yesterday morning.  The mornings remain cooler.

exercise bike for 35 minutes.  total distance 11.02 miles.  legs felt a little sore as I climbed the stairs to work this morning.

track workout.

8 min warm-up.  3 x 800 3:47, 3:45, 3:47.  then 1 x 400 in 1:51.

8:02 cool down.  frustrating that this is so slow compared to what I was running 6 months ago.  The heat really slowed me down over the summer.

total run time 37:32

total run 71:16.  I felt really sore and tired.  The run was longer than usual but quite slow.

total running time 41:06.  Out in 21:09.  back in 19:57.  I did 10 x 1 minute fartlek on the way back.

total running time 43:09.  I ran 5 x 2 min fartlek with 4 minutes rest in between.  These were hard fartleks.

35 minutes on the exercise bike.  I took it easy as I want to have a strong track workout tomorrow.  distance 10.5 miles.

total running time 43:32

track...5600 meter tempo...8:15, 8:12, 8:10 and 4 flat.  felt really pretty good.

ran today because I am going on a scout outing tomorrow.  ran slow as was sore.

total run 43:42. 

total running time 59:56.  ran mile in 8:27 from @ 4.4 to 5.4 during the run.  Did this in a negative split with turn around at 30:40.  felt good!

ran on pavement in downtown LA.  total time 42:22.  distance is a little bit of a guess.

total time 42:40.  was going to run on the track but the entire field was locked up.  ran 8 x 1:45 along the canal.  effort was hard..thinnk it was about 400.  anyway...total guess for distance.

total time 34:45.  ran 10 x 1 min fartlek.  tight from yesterda's hard run.  no running again until next Monday due to hike scheduled for tomorrow morning.

hiked Camelback Mountain.

ran today. stretched really well before the run and felt pretty good.  at the 10 minute mark I upped the tempo signiifcantly and then sustained it.  at just over 2 minutes of the tempo run I hit my spot for measuring a mile and ran 8:07 followed by 8:06.  I ran another 0.55  at the increased tempo before slowing down.  total run was 41:56.  I am pretty happy with this run.  I will start pushing the pace more as I prepare for a race in November (gotta decide what I am going to run).

total running time 34:10.  did 10 x 1 min fartlek with 1 minute recovery.  it was pouring rain.  I was the only one on the trails.

35 minutes on stationary bike.  10.7 miles.

total running time 41:04.  ran 1 minute HARD and 2 minutes recovery starting at 10 minutes.  did 10 of these.  felt good.

total running time 69:54.  ran based upon time.  Turned around at 35 minutes and returned in 34:54.  At 5.5 miles did a mile in 8:32.  I was pleased with this run today.  The same mile split at 1.5 miles was in 8:42 and felt very comfortable.  The 8:32 was not comfortable!

total running time 34:43.  I ran steady most of the way.  My left lower leg is bothering me from the 8 mile run so I didn't do the fartleks.  I did pick up the pace a bit for about 4 minutes near the end of the run.  Tomorrow I will go hard. 

total running time 45:14.  track workout.  warm up for around 11 minutes then 3 x 800 with 800 active recovery.  800's in 3:36, 3:37, and 3:42.  800's in between were 5:03 and 5:15.  Fastest I ahve gone in awhile but still pretty slow.  I start a week on call on friday... not sure how much I will be able to run then.

35 minutes exercise bike.  10.9 miles.

total tunning time 35:02.  I warmed up for 3 minutes and then I went hard starting from our driveway and running the 4 mile loop I normally run.  times at specific marks were 2:49, 4:10, 4:22, 8:32, 4:33, 4:32, then slowed running the last bit in 3:20.

total running time 59:34.  I had a tough night on call so felt sluggish.

total running time 35:42.  ran 10 x 1 minute fartlek

total running time 41:27.  ran 10 x 15 seconds sprints during the last 12 minutes of the run.

exerciser bike ride 35 minutes 11.4 miles.

ran in the rain.  total time 40:42.  at 10 minutes...went hard until 38 minutes.  at the turn around point I was running against the wind almost the entire way back.  one mile before turnaround in 7:39.  first miles after turn around was 8:22.  warm rain.  fun run.

took it easy today.  total time 38:34.  ran 3 minutes hard from 31:30 to 34:30.  going hiking tomorrow.

after a 4 minute warm-up I went steady but hard.  I let up with about 2 minutes to go.  total running time was 34:33.  I signed Jeff and I up for the Mesa Mi amigos Turkey trot.  Initially he said he didn't want to run a 10K but then realized it was almost 3 weeks after his marathon.  This will be the first time I have raced a 10K since I tore my ACL a long time ago.  I'll be lucky if I can break 50 minutes.  Jeff will likely beat me by15-20 minutes.

total running time 42:48.  out in 21:46 and back in 21:02.  during the return I ran 10 x 15 sec spurts.

rode the exercise bike 35 minutes- 11.75 miles.

track workout.  1.25 mile warm-up in 11 minutes.  3 x 800 with 800 active recovery.  3:37 (recovery 4:52), 3:35 (recovery 4:59) and 3:34.  cool down 1.25 miles in 12:07.  felt good.

total time 68:20.  I feel I am getting stronger.  I turned around at 34 minutes.  I tried to keep up the pace but couldn't quite do it.  The one segment that I am pretty sure on the distance I ran a mile in 8:29 on the way out and then 8:31 on the way back.  I am hoping to run the 10 K at around 8:15 pace.  We'll see what happens in a month!

total running time 41:43.  I am hiking the Phoenix Challenge this week so my running miles will be way down total.  Today I added 0.3 to my usual 4.85 run.  after 10 minutes I really started pushing the pace.  I have the run divided into segments.  The first segment was 4:12 (which normall I run in 4:40-4:50).  Then I two miles in 7:49 and 7:51.  Then the same segment in 4:11.  I slowed a bit but still tried to push the pace until 30 minutes of uptempo running.  Overall I was quite pleased with how this run went.

total running 42:20.  Did 10 x 15 second spurts.  Felt a bit sore.

35 minutes on exercise bike.  rode 11.71 miles.

total running time 44:58.  Ran steady except for 1 mile at the 24 minutes mark- ran it in 7:12.  hiking the Phoenix Summit challenge on Sat.  no more running miles this week.

I hiked the Phoenix Summit Challenge...22 miles, 7 peaks, 6500 feet in elevation...in 11 hours 45 minutes.  I was super sore by the end of it.

I am still feeling the effects of the hike.  I have blisters on my heals.  I ran slow but at least I ran. total time 32:49.

total running time 47:30.  still feeling effects of the hike.  turned around in 24:18.  on the way back ran 10 x 1 min fartlek with 1 minute active recovery in between.

35 minutes on the exercise bike.  11.9 miles.

total running time 41:16.  ran 8 min warm-up to the track.  then ran tempo for 3 miles (8:22,8:17, and 8:04) followed by the cool down.

total run 67:20.  I turned around at 34:10 and then went back at 33:10.  I ran a mile, starting at the 5.4 mile mark, in 8:05.  I have revised my goal from 8:30 pace to 8:15 pace for the 10 K.  That would be a 51:09.  My "not so realistic" desire is actually to break 50 minutes in the race.

total running time 47:01.  at the turn around point did a mile hard (7:20).  I am going to taper slightly for the 10k that I run on Thanksgiving day.

out in 20:21 back in 19:53 for total running time of 40:14.  ran 15 x 15 sec striders with one minute active recovery in between.

exercise bike for 35 minutes.  12.16 miles.

total running time 35:28.  I ran to the junior high track and then after 1200 at 8:20 pace I went hard for 800 in 3:21.  I really thought I should be able to go faster.  I then had another 1200 that I ran in active recovery (2:49, 2:21, 2:19) followed by a 400 in 1:41.  I also thought this would be much faster.  I know I needed the alarm clock to wake up and that I got out of bed feeling tired.  I won't do anything more than 200's hard from now until the turkey trot.

total running time 57:51.  I didn't run until 10 AM and it was over 70 degrees.  My plan was to start oute ven adn quick and run just over 5 miles like that.  however, I slow at about 4.3.  I went out in 26:53 and came back much slower.  Not sure what I am going todo at the Turkey trot but I know I ahve got to start out a bit slower and then try to negative split.

tapering.  ran total time 33:47.  at 22 and 28 minutes did 2 minute fartlek. 

can't remember how long it took.  ran 2 x 2 min fartlek at 22 and 28 minutes into the run.

I am pretty excited about this race.  I beat even my dream for this.  I underestimated what running in lighter shoes would do to help me.  However, I am super sore now.

The race was a bit windy and really crowded.  The corwds were good for me as it forced me to to go out too fast.  First mile was 7:55 and I felt really good.  Second mile was 7:39.  Somhow I missed the 3 mile mark but I came through at 4 miles in 15:34 for the 2 miles.  My 5th mile was 8:27 but I am sure i didn't slow down that much.  The 6th mile was 7:37 so averaging the two the pace was 8:02.  I didn't have much of a kick but I knew I ahd exceeded all my goals for this race.  I was excited.

Jeff took 3rd in the race.  There was a guy named Andrew Lemoncello who is a pro runner.  He overwhlemed everyone winning by more than 1.5 minutes.  A guy from NAU came up on Jeff during the second half of the race and beat him by 12 seconds.  It was pretty windy too.

a good day!

42:32.  I was really sore this morning.  yesterday was such a lazy day I didn't even take my ant-inflammatory meds.  I sure am feeling it today.  my left achilles tendon is really inflammed after running the race in flats.

total running time 39:28.  first run this fall with sweat pants on.  it was cold.  ran 10 x 1 min fartleks with 1 minute active recovery.  my left achilles tendon is really sore and tight from running the 10k in racing flats.

total running time 48:52.  It was really cold this morning.  i enver got warmed up.  My intent was to run 2 mile tempo after about 1.75 warm-up.  I did increase the pace and ran the tempo in 8:26-8:38 but it was really an effort followed by much slower way back.

35 minutes on the exercise bike.  12.3 miles.  good break.

track workout.  left achilles really bothering me.  ran 12 minute warm-up and then 3 x 800 with 800 meter recovery.  3:38,(4:48 recovery) 3:36, (5:00 recovery), 3:40.

total running time 44:20.  not sure what is going on with my left achilles but I won't be able to do anything hard for awhile.

total running time 47:17.  Since my left achilles/calf is bothering me I went shorter and deliberately slower.  I am on call so next week during the week will be a lower mileage week.  Hopefully I can work through these issues.

total running time 33:42.  ran one 3 minute section very hard over the last part of the run.

total running time 33:43.  ran 1 minute hard 1 minute recovery from 12 minutes on til the end of the run.

exercise bike for 30 minutes.  10.38 miles

total 33:11.  starting at 10 minutes ran 2 minutes fartlek then 2 minutes active recovery.  total of 6 fartleks.

total running time 67:58.  Out in 34:31 and back in 33:27.  I am really sore.  I ordered new shoes...hopefully that is the answer.

well.  About 1.8 into the run this morning I came up lame.  My left achilles said enough.  I limped home and have been sore all day.  It has been along time since I was injured.  It sucks.  I thought I was going to make 1000 miles this year.  Maybe I still can if this is short lived.

rode exercise bike since left achilles is so tight.  40 minutes...13.51 miles.

35 minutes exercise bike.  12 miles.

My calf/achilles is feeling a little better.  i decided that I have got to get to 1000 miles for the year.  I ran slow (37:18) and was careful.  Since I ahve my new shoes and I am going to ice everyday- i decided to try.  so far so good.

calf and achilles a little better.  ran 4.3 miles in 38:13.  I came through the 4 mile makr in 35:02 compared to Thursday...2:15 faster.  It is still far from feeling right though.

started out with achilles feeling pretty good but it got tighter as the run progressed.  total time 37:42.

feeling more sore.  I slept in the boot last night.  my route with 4 miles has less pavement to run on.  total time 34:29.

exercise bike 35 minutes- 12.05 miles.

I stubbornly persist in getting to the 1000 miles for the year.  It was muddy this morning.  I ran slow and still hurt.  I likely won't run again until Monday.  total time was 46:40.

well.  I am going to get to 1,000 if it kills me.  My calf right now is screaming tight.  I need to run once more to get the 1,000.  i will either do it tomorrow or early next week and then I will stop running until I can walk without pain.  I went pretty slow- total time 49:12 but it still really hurt.  I added bits here and there to stay out of the mud.  The extra 0.07 is additive for the extras yesterday and today.  

35 minutes on ane xercise bike 12.35 miles.

I started feeling really good about my calf and achilles.  My intent was to finish off the 1000 miles for the year and then take the rest of the week off.  however, about 1.65 into my run I started to roll my ankle on something (running in the dark) and I instinctively hopped to my left leg.  My left calf immediately spasmed hard.  It was a spasm that wouldn't let up.  I turned around and limp jogged home taking a short cut as well.  The calf is still quite painful almost 10 minutes after getting home.  this is very frustrating! 

well...I limped along for this distance...just a guess on the distance probably was a bit longer than this... my calf is stillr eally tight but I am now just over 1000 miles.  I won't run any more until my calf is better.  took 24:49.  very frustrating.