my exercise

rode bike for 50 minutes.  unsure of distance but probably around 10 miles.

walked for 5 minutes then ran 10 minutes and walked 5 minutes.  ran for a total of 30 minutes.  walked for a total of 19:56.  total exercise 49:56.  distances are a guess.

20 minutes exercise bike...ran out of time

49:57 total time.  turned around at 25 minutes.  30 minutes running 19:57 walking.

43:22 total time.  28:22 running (3 segments) and 15 minutes walking

30 min exercise bike 10.86 miles

33:37 total time. 5 minutes walk 10 minutes run 5 min walk then 13:37 run. 2.55 run and 0.8 walk

exise bike for 30 minutes.  10.96 miles.

short on time.  run was 33:22 with 23:22 running and 10 minutes walking.

rode bikes with Beth for almost 45 minutes. 

exercise bike for 40 minutes.  14.01 miles

total running time 43.32 minutes.  walked 15 minutes and ran 28.32 minutes

exercise bike 40 minutes.  14.06 miles.

tried something different.  ran for 10 minutes first and then walked 5 minutes.  total exercise time 39:54.  ran 29:54 and walked 10 minutes.  distance was almost the same as Tuesday.  I am more sore than usual...probably because I started running first without any warm-up.

went on an 8.6 mile walk with the youth in our stake.  I ended up jogging portions of this.  It was a really good work-out that gave me confidence that I am healed from the standpoint of my stress fracture.

30 minutes exercise bike 10.39 miles.

40:52 exercise time.  8 minutes walking (3-3-2) and 32:52 running.

40 minutes exercise bike 14.07 miles.

40:52 exercise.  8 minutes walking (3-3-2) and 32:52 running.

57:05 exercise.  12:17 walking (3-3-3-3:17) and 44:48 running (10 minute segments).

30 minutes exercise bike. 10.39 miles

40:45 exercise time.  8 minutes walking (3-3-2) and 32:45 running.

exercise bike 30 minutes.  10.46 miles.

total exercise time 41:32.  I ran for a total of 33:32 and walked 8 minutes (3-3-2).  feeling better!!

59:57 total.  running 47:57 and walking 12 minutes (3-3-3-3).

exercise bike 30 minutes 10.46 miles.

total exercise 40:54.  Running 34:54, wasling 6 minutes (2-2-2).

exercise bike 30 minutes.  10.47 miles.

exercise 40:33.  walked 6(2-2-2).  I turned around at 20 minutes at about the same spot but I pushed harder on the way back.

total exercise time 56:36.  alternating 10 minutes running 2 minutes walking.  48:36 running and 8 minutes walking.

30 minutes exercise bike.  10.23 miles.

total exercise time 44:27.  38:27 running and 6 minutes walking (2-2-2)

exercise bike 25 minutes.  8.48 miles

total exercise time 32:11.  ran 10 walked 1 ran 10 walked 1 then ran 10:11.

total exercise time 60:34.  walked 9:34 and ran 51 minutes.

exercise bike 30 minutes.  10.4 miles.

total exercise time time 40:25.  running 37:25 with 3 one minutes periods of walking.

total exercise time 40:30.  running 37:30 with 3 one minute periods of walking.

hike to Brown's peak.  5.2 miles.  much of it very steep.  I am very sore.

30 minutes exercise bike.  10.44 miles.

40:35 minutes total exercise.  I ran and walked with 3 minutes total walking (1-1-1) and 37:35 total running.

30 minutes exercise bike.  10.55 miles.

40:21 total exercise time.  37:21 running and three 1 minute walks.

total exercise time 59:33.  walked 1 minutes every 10 minutes running.  total running time 54:33 and total walking time 5 minutes.  I feel great!!

30 minutes one xercise bike.  10.59 miles.

total exercise time 40:39.  total walking 3 minutes.

30 minutes exercise bike.  10.5 miles.

total exercise time 40:14.  total walking 3 minutes.  at several points I pushed the pace.  I am starting to feel very good.

40:38 total exercise.  3 minutes walking.

total exercise 31 minutes.  2 minutes walking.  with Ron Williams.

30 minutes exercise bike.  10.54 miles.

total exercise time 36:32.  3 minutes walking.  short on time.

64:29 total exercise time.  walked 1-1-2-1-1.  total running time 58:29

sick

sick

sick

total exercise time 40:48.  walked 3 minutes.   at the end of each segment picked up the pace for 1:20, 2, 3 and 2:48 minutes.

30 minutes exercise bike.  10.35 miles.

total exercise time 61:31.  Walked 3:11. 1 minute walk for every 15 minutes running except last when I walked 1:11.  tired.  fulfilled.

total time 36:48.  walked 3 minutes.  picked up pace for 2 minutes before each walk break.  alsofinished quite hard.

exercise bike 30 minutes. 10.44 miles

30 minutes exercise bike.  10.55 miles.

40:41 total exercise.  walked 3 minutes.

total running time 57:10. walked 1-2-1

30 minutes exercise bike.  10.61 miles.

total time 40:40.  at 8 minutes picked up the pace.  walked at 10 minutes for 1 minute.  at 19 minutes picked up the pace and at 20 minutes went hard.  at 21 minutes walked for 1 minute.  at 29 minutes picked up the pace.  at 31 minutes went hard.  at 32 minutes walked for 1 minute.  at 37:30 picked up the pace and at 39:30 went hard.

short on time.  ran total of 30:59.  Didn't walk at all.

in Lubbock, Texas.  ran 60:42.  turned around at 29.  walked 1-2-1 at 15 minutes, 31 minutes, and 48 minutes.  wind started picking up  later in the run and the pounding on the cement was hard.  by the end I was dead.

guess on the distance.  total running time 40:43.  I turned around at 20 minutes.  walked 1-1-1 at 10, 21, adn 32 minutes.  Still felt a little sluggish- I am wondering if it is the elevation since with is about 3500 feet here?

30 minutes on exercise bike.  10.62 miles.

41:02 total exercise time.  walked 1-1-1. 

total exercise time 60:52.  I turned around at 30 minutes.  It was windy with most of the wind against me in the first half.  I walked 1-2-1 at 15, 31, and 51 minutes.  At just after 42 minutes I went hard for a mile and did it in 8:10...I was pleased but tempered since I had the wind at my back the entire mile.

exercise bike 30 minutes.  10.46 miles.

total exercise time 41 minutes.  walked 1-1-1 at 10, 21, and 32 minutes.  Went hard prior to each walk break and at the end.

30 minute exercise bike.  10.73 miles.

total exercise time 36:02.  walked 1-1-1.  up tempo for 1-1-1 then hard for 1-1-1.

total exercise time 63 flat.  walked 1-2-1 at 15, 31, and 52 minutes.

segments:  elliot crossing  8:32 out,  10:05 back (with 1 minute walking)

        greenfield crossing 8:57 out(with 1 minutes walking),  8:44 back (trying to go hard)

      railroad track  8:20 out, 8:52 back

    loop out and back 9:28 (included 2 minutes walking

I went much farther on the way out but still turned around at 30:05.  This took more out of me than I thought for the way back.

30 minutes on the exercise bike.  10.6 miles.

total exercise 36:10.  wlked 1-1-1 at 10, 21, and 32 minutes.  went increase tempo for 1-1-1 and then hard for 1-1-1 just prior to walking.  tired this morning.  work is very busy.

31:45 total exercise.  walked 1-1 at 10 and 21 minutes.  was short on time so ran hard for 3 minutes before each walk.  turned around at 15:30.  slower on the way back because of more wind.

total exercise time 63:23. walked 1-2-1-1 at 15, 31, 43 and 53 minutes.

segments: elliot crossing 8:25 out, 10:21 back (with 1 minute walking)

greenfield crossing 8:49 out(with 1 minute walking), 8:40 back (trying to go hard)

railroad track 8:33 out, 9:14 back (with 1 minute walk)

loop out and back 9:22 (included 2 minutes walking)

I went same distance as last week but faster with the turn around at 29:57. The heat then got to me a bit so I walked an additional minute.  I am going to have to start running before 6 am with the heat.

30 minutes exercise bike, 10.63 miles.

total 40:53 exercise.  walked 1-1-1.  I went hard before each walk break and then at the end too.  I turned around at 20 minutes having gone farther than ever before.  really tired at the end.

25 minutes exercise bike.  8.4 miles.  lots to do.

total exercise 40:59.  walked 1-1-1 at 10, 21, and 32 minutes.  went up-tempo at 7, 18, and 29 minutes at hard at 9, 20, and 31 minutes.  I then also finished up tempo from 37 minutes on.

total exercise time 62:31. walked 1-1-1-1 at 15, 31, 42 and 53 minutes.

segments: elliot crossing 8:57 out, 9:51 back (with 1 minute walking)

greenfield crossing 8:45 out(with 1 minute walking), 8:35 back (trying to go hard)

railroad track 8:32 out, 9:03 back (with 1 minute walking)

loop out and back 8:50 (included 1 minutes walking)

I went same distance as the last two weeks with the slowest turnaround time of 30:20. I was able to go harder back because of cooler temperatures and improving fitness.

35 minutes exercise bike.  12.31 miles

41:21 total exercise time.  walked 1-1-1 at 10, 21, and 32 minutes.  I went up tempo for 2 minutes and hard for 1 minute before each walk break.  I went further than ever at the 20 minutes turn-a-round point.  it was a really good run.

total exercise 40:50.  walked 1-1-1.  felt really sluggish with heavy legs.  mostly due to getting to ebd really late Tuesday night and not being able to catch Wednesday night.  distance shorter because of this. 

In Nevada- distance a guess.  Also felt a bit tired.  turned around at 30 minutes but made it back faster for a total of 59 minutes of exercise.  walked 1-1-1.  Didn't push it at all.

40 minutes total.  just 2 minutes walking.  I pushed a stroller with Shayon along for the ride.  He is my 10 month old grandson.  He loved it.  I turned around at 20:50 with most of the first way going up hill slightly.  the distance is totally a guess.  my 2 minutes walking was after the turn around.

30 minutes on the exercise bike.  10.58 miles.

rode for 30 minutes on bike outside.  I pushed it really hard.  not sure on the distance at all.  at least 8 miles.

total running time 41:15.  walked 1-1-1 at 10, 21, and 32 minutes.  I went hard for 3 minutes total and up tempo for another 6 minutes.  I was really sore at the end.

total exercise time 62:15. walked 1-2-1 at 20, 41, and 53 minutes.

segments: elliot crossing 8:32 out, 10:08 back (with 1 minute walking)

greenfield crossing 8:32 out,  8:23 back (trying to go hard)

railroad track 8:49 out (with 1 minute walking),  9:18 back (with 2 minutes walking)

loop out and back 8:34 (turned around at 30:10)

total running time 42:10.  walked 1-1-1.  I ran faster at the beginning and it didn't seem hard.  at 7 minutes I went up tempo for 2 minutes and then hard for 1 minute.  felt great during the walk break.  at 18 minutes I went up tempo until the turn around at 20 minutes and then went hard for 1 minutes.  I felt crappy from there out.  My turn around was the farthest I had ever made but the return was painful.  I wasn't really able to up-tempo at 29 minutes but I did go hard for a minute before the last walk break.  from there on out it was slogging.

I rode the bike outside and went very hard.  My thighs burned all day.  ride time 29 minutes.  distance around 8 miles.  had streets to cross and tight turns to slow down for.

short on time.  exercise bike for 15 minutes. 5.3 miles.  last 5 minutes hard.

total exercise time 41:19.  walked 1-1-1.  decided to not go hard right off the bat.  Went harder at 18 minutes.  felt better at the end.

not feeling so hot today.  turned around at 3 miles (time 28:21).  total running time 57:51.  walked 1-1-1 at 20, 37, and 52 minutes.  I think I am coming down with a viral illness.  have a sore throat and I am a bit achy.

ran in my NB 1540.  total time 57:10.  not as windy and feeling a little better.  turned around at 28:03.  walked 1-1-1 at 20, 37, and 52 minutes. 

outdoor bike for 24 minutes.  pushed pretty hard.

in NB 1540

on treadmill in Orem, Utah.  37:58 total exercise time.  walked 2-1-1.  for about 10 minutes ran at 8:41 pace.

in NB 1540

on Provo River trail.  total exercise time 60:24.  walked 2-1 at 28 and 45 minutes.  distances is a guess. likely a bit farther.

rode bike outsied for 30 minutes.  not sure of distance.  clsoe to 8 miles.

not sure of distance.  cut run short because I ran into a swarm of bees.  I got stung so many times that I thought I should go back home to just in case I was going to have an alelrgic reaction.  hope that never happens again.  I am pretty uncomfortable right now.

exercise bike.  30 minutes.  10.57 miles.

total exercise time 45 minutes.  walked 1-2 at 15 and 31 minutes.  ran hard mile just after the turn-around in 8:25.    I avoided the path where the bees got me on Tuesday.

total exercise time 64:45.  Walked for 3 minutes at 20, 38 and 54 minutes.  At about 43 minutes ran a mile in 8:25.

30 minutes outside on the bike.  I went hard.  distance around 8 miles with lots of turns.

total exercise time 44:27.  I walked at 10,21, and 32 minutes.  I went hard at 9, 20 and 31 minutes.  feeling good about my fitness.

exercise bike 25 minutes.  8.6 miles.

I got up at 4:15 to have time for this run.  I was pretty tired.  the run time was 40:53.  I only walked for 1 minute.  I initially ran pretty slow but i did pick it up from 17 to 20 minutes.  I also pushed harder at the end.

we were up in the mountains hear Young AZ.  The altitude and the hills really got to me.  the total running time was 47:34.  I was really tired because kids in my cabin didn't sleep well.  I am glad I ran even if it was slow.

totale xercise time 36:11.  1 minute walking.

total exercise time 36:35.  1 minutes walking.  very tired.

ran on treadmill in Houston.  45:38.  no walking.  started really slow for the first 8-9 minutes.  1 mile in the middle of the run was at 8:34 pace.

40:31.  treadmill.

26 minutes outside on bike.  maybe 6.5 miles?

44:50 time.  1 minute walk after turn around.  it was pretty hot.

total running time 65:35.  it was 82 when I left and 85 when I returned.  Lost 4 lbs .  walked for 3 minutes (1 at 20 minutes and 1 at 41 minutes and 1 at 60 minutes).

rode bike outside for 30 minutes.  7.5 miles.

ran for 45:19.  it was hot and muggy.  I started slow and only got slower.  mile at 9:06 out and 9:15 back.

44:57.  I only got 5.5 hours sleep.  I always wake up early no matter what time I get to bed.  I don't like this about me.  I decided to try to intervals.  at 6 minutes I went hard for a minute and easy for a minute.  So I did 5 minutes hard and then walked for a minute at 15 minutes.  By this time hard was not terribly fast.  I went "harder" again at 17, 19, 21, 23, 25, and 27 minutes when walked a minute at 28 minutes.  I was really struggling by this time but tried to pick up the pace for a minute at a time at 32, 34, 36, and 38 minutes.  I walked for a minute again at 39 minutes and then struggled home.  I turned around at 20 minutes but took almost 25 to cover the same distance back.  It was so hot.  I am drenched.

hot and very humid in Pcoky Point, Mexico.  the distance is a guess but I was runny fairly slow.  30:30 was the time.

39:12.  I ran earlier and it was not as hot.  I thought I had gone further but I measured it later with the car and it was just udner 4 miles.  I am really slow.

27 minutes on the bicycle outside.  road 6.5 miles.

total running time 30:41.  no walking.  really hot and humid.

I ran on the streets.  30:43 total running time.  rained last night so the humidity was even higher.  thought I went farther but mapped it out on a pedmap program.  I need to start working on speed.

very hot and humid.  set out to do 6.7 but downgraded it in route.  was dead at the end.  ran 6 miles in 67 minutes which is terrible.  first mile in 9:25 second mile in 9:18 then more or less fell apart.  walked 1 minute during each of the last 3 miles.  I lost 4 pounds during this run.

I was the doctor for girl's camp and missed morning exercise every day this week so far.  I rode for 45 minutes this evening and I swam for about 7 minutes on the swim pro plus.  I will sleep good tonight!

got upat 4:30 and was running by quarter til 5.  didn't have alot of time.  total running time 27:58.

total running time 64:34.  walked 1 minute.  first mile 9:41, second mile 9:29, 3rd mile 10:46, 4th mile 11:22, and 5th mile 10:28 (pushing it), last mile including walking 12:48.

way humid.  lost 4.5 pounds during the run.

road over 5 miles on the bike outside after the run.

30 minutes biking outside.  not sure of distance but was going hard.  perhaps 7.2 miles?

28:14 exercise time.  turned around at 14:13.  It started raining on the way back and I picked up the pace.

29:24 total running.  no walking.

distance is a guess.  up in pine at 5000 elevation.  ran from cabin.  lots of downhill first and then total uphill at the end.  killer.  43:35 total running time.  didn't walk but some of the uphills I was running pretty slow.

29 minutes on bike outside.7 or 7.5 miles.

total running time 37:31.  no walking.  9:05, 9:10, 9:17, and 9:59.  heat got to me at the last.

total running time 17:14.  at 4:30 I started alternating 1 minute hard 1 minute easy.  at 13:30 I walked for a minute.  mile time was 8:29.  Second mile was 8:45.

total running time 37:04.  started slower with first mile at 9:25 and second at 8:52 (didn't feel like I was increasing pace that much); third mile was 9:17 then 9:30 to finish it off.

ran 48:42.  Left around 6:40 so it was hotter.  started conservative nd then poured water on my head at 1, 2, 3, 3.5, and 4 miles.  miles as follows:  9:23, 9:14, 9:30, 10:08, 10:27.  the humidity was down but the heat is still tough to run in.

1.5 hours later I rode bikes with Beth for a half hour covering 5.35 miles.

20 mimuntes on the bike going hard outside.  Distance? 5.2 miles?

total exercise time 36:51.  9:21, 9:03, 9:04, 9:23.  At the 3 mile mark I stpped to get some water but it was a short stop.  It is still realy hot even thought I left for the run at about 5:20 am.

didn't get a full night's sleep and was short on time.  ran 17:13 with 8:37 then an 8:36.  at 5 mintues started going 2 minutes hard one minute easy.  First 2 hard sections were pretty good.  after that I was sluggish.

uggh.  I am 2 hours behind in sleep over the last 2 nights.  It rained last night so was more humid this morning.  And it was 87 degrees at 5:20 am.total time 37:58.    9:32, 9:21, 9:27, and 9:37.  really tired.

it was really hot again.  I poured water on my head and took a swig to drink at 1, 2, 3, 3.5, 4, and 4.5 miles.  Total running time was 47:40.  miles were 9:30, 9:05, 9:22, 9:36, and 10:07.  It is taking a long time to cool off.

rode bike outside.  27:38 miles.  on a itnernet geoped site it says the ride was 7.1 miles.

total running time 37:01 minutes.  distance might be closer to 3.9.  miles 9:13, 8:58, 9:22, 9:28.  still quite hot even in the dark.

total running time 43:22.  It was way humid and difficult to run.

total running time 62:37.  When I left the house at 5:35 am it was 79 degrees and 70% humidity.  The run was very draining .  Miles..  9:39, 9:32, 10 flat, 10:46, 10:51, 11:49.  way tough.

almost 29 minutes riding.  7.1 miles

10 minutes swimming on swim pro plus

10 minutes swimming on swim pro plus

ran for 3.7 miles.  total running time 36:13.  pretty humid.

total running time 7:59.  miles 9:21, 8:58, 9:40, 9:55, and 10:05.  The humidity was 70%.

on call and pressed for time.  temp low 80's with humidity at 50%.  first mile 9:26.  I was stiff.  Pushed the return mile in 8:32.  total running time 17:58.

pretty bad night on call.  needed sleep not running

bad night on call but ran anyway.  dog tired.  18:44 running time.  9:05 then 9:39.

another abd night on call.  didn't run.

i am 7 hours behind in sleep in the last 5 days (based on 7 hours per night sleep) due to extra busy night call from home.  ran today because tomorrow we are hiking the jug with the venture crew. temp 83 humidity low 50's.  total time 50:55 with miles at 9:44, 9:28, 9:40, 10:24, and 11:40.  I hope it cools off soon.

temp 83 humidity 51%

total running time:  48:53.  9:07, 9:17, 9:43, 9:40, 11:06.  really dead at the end.

rode bike outside 28 minutes.  7.2 miles.  hard.

I sprained my knee yesterday playing ultimate frisbee with the venture crew.  Despite icing...the running was very slow.  10:52 out and 10:45 back for a total of 21:37.  By the end it was starting to lossen up.

I roder the bike first to lossen up my knee.  I rode 8.9 miles in 35:10.  I then changed shoes and "ran" for 2 miles.  The knee feels better but it is far from 100%.  I ran 9:48 for the first mile and 10:58 for the second.  It was 78 degrees with 80% humidity.  I am feeling confident that the knee is just a sprain and will get better.

rode bike 34:45.  9 miles.  puhsed hard.

knee still bothering me...mostly just slowing me down.  31:48 for the time.  pretty slow.  it sprinkled the whole way so the heat didn't bother me today for the first time in over 2 months.

total running time 39:08.  My knee is still slowing me down a fair amount.  miles were 9:28,9:18, 9:56, and 10:27.  the temperature was a manageable 73 with humidity >70%.

the weather has improved dramatically.  I rode my bike for 9 miles in 34:48.  I then ran the 4 miles in 38:48.  the humidity was much better and the temp was in the 70's.  My miles were 9:27, 9:33, 9:37, and 10:11.  my knee is still bothering me.

rode bike outside.  7 miles.  26:48

weather is much better!  total time 38:15.  I forget my times but my last mile was the fastest.  my knee is back to normal.

total time 18:09.  easy mile in 9:24 then hard in 8:45.  knee really is back to normal.

feeling stronger and the cooler weather really helps.  total running time 37:51.  miles in 9:30, 9:35, 9:22, and 9:24.  trying hard to get faster and to run faster the second half of runs.  this was a negative split by about 19 seconds.  I ams till running very slow.

total running time 46:51.  Way faster.  it was only 71 degrees when I left at 6:20.  The cooler weather makes a difference.  my splits:  9:28, 9:36, 9:15, 9:14, and 9:18.  My knee is doing weird stuff.  muscle spasks in the medial aspect yesterday.  feeling a bit sore today too.  I iced before and after.  still very excited about the pick up in time.

about 2 hours later I went for a bike ride with Beth.  We did 12 miles in about an hour.

short on time.  17: 41.  Out in 9:15 back in 8:26.

short on time and didn't sleep well as not feeling good..  still tried to push it.  total time 17:47.  Out in 9:13 and back in 8:34.

short on time again.  5.2 miles on the bike in 19:03.

I tried something different.  I ran without my watch on.  I was going to do the whole run just timing the start and finish but then I decided to push the button and certain points but not look at the time.  My goal was to run negative splits and to go faster.  Let's see how I did.  I pushed the button first at the 2 mile mark- 18:12.  Seeing that I am surprised because I was trying to hold back.  My turn-a-round point has always been baed upon my perceived pace but this time I guessed.  3 mile mark time 9:06 (I was trying to speed up so this might have been a bit long).  4 mile time 9:08.  5th mile 9:24 (I could tell I wa struggling).  So my goal to do a negative split was not achieved but the total time of 45:50 was way faster than I have done 5 miles in quite some time!

I rode the bike outside 7.1 miles in 27 minutes... then I ran 5 miles.  The run started out great as I felt really comfortable and frankly was surprised at the first 2 miles.  right at the end of the 3rd mile I could tell I was in trouble.  so slower overall but building strength.

time 48:01.  miles splits...9:12, 9:09, 9:15, 9:55, 10:30.

rode a different route.  7 miles 26:39 miles.  it was dark but a nice moon.

total running time 36:20.  splits were 9:08, 9:13, 9:06, 8:53 .  I feel like I am finally getting somewhere with my training.

short on time.  total running 17:31.  miles splits 9:10 and 8:21.  Starting to feel much stronger!

total running time 27:36.  miles splits 9:25, 9:16, 8:55

total time 56:30.  tried to go out slow but didn't really...9:18, 9:08, 9:18, 9:44, 9:26, 9:35.  the last 2 miles hurt. However, I am still getting stronger!  The last time I ran 6 miles was 18 August and I ran it in 62:37 that day. 

after about 10 minutes, I went back out on the bike for 7 miles.

I rode the bike for 7.2 miles this morning in about 27 minutes.

the combination of running and biking and cooler weather is really showing results.  today total time trunning 35:49.  splits 9:02, 9:01, 9:02, and 8:44.  wow.  I am excited to start feeling this way.  I was winded at the end but feeling really good.

total running time 17:25.  mile splits 9:04 and 8:21.  feeling better every day.

purposely ran slower this morning because I am going to run tomorrow too.  I will be traveling on Saturday.  total running time 36:58.  splits 9:06, 8:56, 9:18, 9:38.

didn't take the day off because we are traveling tomorrow.  Was planning on running 6 but got to bed late and then was running straight into a head wind for the first half of the run.  splits 9:21, 9:32, 8:58, 8:33 for a total run ov 36:24.  Pasrt of the reason coming back wsa so much faster was the wind.  I would like to get to the point that I can run every day without heavy legs but the legs were a bit heavy.  still these orthotics and the new balance shoes have made a tremendous difference!

running on the deck of our cruise ship.  It was really humid so I cut the run short.  28 minutes.

30 minutes on the exercise bike.  9.2 miles.

on a treadmill.  5 miles 46:24.  had some problems with the treadmill so the time is a bit of a guess.

on a treadmill again.  5 miles 45:55.

I got up early and ran with a head lamp on.  With 3 days rest I went out faster than I thought.  I am getting stronger.  total time 35:43.  splits 8:45, 8:58, 9:00, 9:00.  running outside is much better than a treadmill!

26:38 on bike outdoors.  7.2 miles.

total running time 17:01.  started 2 hard 2 easy at 4:30.  miles splits 8:32 and 8:29.

total running time 35:49.  Miles splits 9:13, 9:09, 8:55, 8:33.  By deliberately slowing the pace initially... I got warmed up and was able to put in a fast last mile.  I need to look for a 5K to run.

got up really early in order to have time for a long run.  was going to ride bikes too but ran out of time early and then energy later.  Total time for this run was 54:09.  Splits were 9:12, 9:05, 9:13, 9:01, 8:37, and 9:01.  I am beginning to wonder if the 2nd and 5th miles are short?  Nevertheless...this was way faster than I have run 6 miles in a long time.  it feels good.

bike outside.  it was cold.  7.2 miles in 26:53

total running time 35:22.  mile splits 9:13, 9:09, 8:40, and 8:20.  I felt great.  I actually added about 8 seconds of running to the second and third miles.

17:03.  starting at 4:30 I ran 45 seconds hard and 1:15 easier.  splits were 8:34 and 8:29.

started easier on purpose.  9:20, 9:13, 9:15, 8:49, and 8:34.  total run 45:11.

total running time 54:03.  started conservative.  splits 9:21, 9:09, 9:10, 9:10, 8:36, 8:37.

26:49 on the bike outside.  7.2 miles.

total running 35:02.  splits 8:59, 8:56, 8:36, 8:31.  big improvement.

total running 17:03.  splits 8:35 and 8:28.  at 5 minutes I ran 2 minutes hard 2 minutes easy until 15 minutes and then I took 1 minutes easy and hard until I finished.  feeling stronger.

played dodgeball last night with the priests and elders.  woke up at 2 this am with monster calf cramp.  no running.

intended to make up the difference of not running yesterday but woke up at 2 this am with monster calf cramp. again no running.

total running time 64:36.  windy.  first half of the run was almost entirely into the wind.  spilts 9:23, 9:28, 9:17, 9:06 (half against the wind), 8:52, 9:11 (starting to feel the distance and the cramps from this week), 9:19 (barely held it together).

this was my longest run since my stress fracture 1.5 years ago.

7.2 miles on the bike outside... it was pretty cold so things moved slower.  27:30 was the time.

total time 35:08.  splits 8:57, 8:57, 8:51, 8:24.  it was cold but I am feeling stronger and stronger.

short on time.  ran before 5 am.  total time 17:04.  8:59 then 8:05.  That is the fastest mile I have run in a very long time.  I want to get faster.

total running time 46:29.  Did not push at all although I did some striders while finishing my run so the last mile was faster.  splits 9:22, 9:14, 9:23, 9:23, 9:07.

total running time 64:36... exactly the same as last week.  splits:  9:08, 8:59, 9:10, 9:01, 9:31, 9:29, 9:17.  last 3 miles were tough but that was because of the early pace which I didn't realize due to it being dark and me not running with my headlamp.

on call short on time.  running time 27:14.  splits 9;25, 9:17, 8:32.

call nights caught up to me.  cahnged the alarm and didn't run.

got to sleep in a bit as rounds were later.  total running time was 44:56.  splits 9:13, 8:55, 8:59, 9:01, and 8:48.

sick

even sicker

21 minutes on the bike outside.  feeling a bit tired after the illness but still grateful for the energy to exercise!

I am surprised at how much this run wiped me out.  I amd efinitely not over the effects of the illness as much as I thought.  total time 38:13.  splits 9:22, 9:28, 9:33, 9:50

total time 18:08.  splits 9:28 and 8:40.

my regular path has got some construction going on.  detour took for a mile on the track.

total time 36:07.  splits 9:15, 8:58, 9:00, 8:55.  mile on the track=8:54.

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

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

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

19:49 on the bike.  about 5 miles.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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