my exercise

I went to a track.  i am super sore.  I ran 3 and tried the gps on my phone.  It was at least 50 meters short.  I turned off the phone.  I was too sore adn tired to do much but hang on.  splits 9:19, 9:16, 9:17.  total time 27:52.

It was windy this morning.  Most of the first two miles were with the wind at my back.  total time 36:53.  splits 9:16, 8:55, 9:13, 9:29.  Running into the wind was a struggle.

got up really early on Saturday.  I am on call.  splits 9:27, 9:17, 9:29, 9:33, 8:51, 9:13.  total time 55:50,  tired.

total running time 26:38.  splits 9:02, 8:58, 8:38.  Short on time because I am on call but very grateful for the opportunity to exercise!!

total running time 26:51.  I lost track of time and turned around about 10 seconds late.  splits: 9:08, 9:12, 8:32.

in the evening I got home early and rode the bike for almost 20 minutes.  got between 4.5 adn 5 miles.

total time 26:48.  splits 9:15, 9:06, 8:27. 

long week on call and an early morning meeting today. Got up at 5 am.  33 degrees on the outside thermometer. very tired. intended to go a bit slow and then negative split.

splits 9:18, 9:12, 9:14, 9:23, 9:16, 9:36... as you can see the negative split plan didn't happen. total time 56 flat.

pretty cold this morning.  ran 5 as time is not so crunched.  total time 46:21.  splits 9:16, 9:02, 9:08, 9:18, 9:37.  Not sure why things are so slow for me. 

total time 27:13.  splits 9:16, 9:08, and 8:49.  got up at 0430 with only 6.5 hours of sleep.  dragging.

got 7.5 hours sleep and got up at 5.  much better.  total time 35:55.  splits 9:14, 8:58, 8:56, 8:47.

total time 54:40.  I tried really hard to not go out too fast and still was faster than I intended.  The last half mile was painful.

splits 9:08, 9:15, 9:11, 9:09, 8:57, 9:00

total running time 35:49.  splits 9:17, 8:57, 8:52, 8:43.  feeling good.  temp in mid 40's so back to running in shorts.

total running time 26:41.  splits 9:14, 9:03, 8:24.  it was early.  maybe gaining a bit of confidence. 

exercise bike for 25 minutes.  high resistance.

total time 35:19.  Felt pretty good.  splits 9:07, 8:48, 8:45, 8;39

weird day.  it was raining and about 6 degrees.  i like running in "warm rain"  however...30s econds into my run I was jumping a puddle up onto a curb and I misjudged the location of a large tree branch.  I hit my head and it stopped me cold and laid me flat!  i got up and ran my 6 miles.  ebcause of the rain I was on concrete or asphalt essentially the whole time.  my legs are dead and now that I am home I am getting a serious headache.  The distances are off too because I am usually on trails.  total time 55:21.  splits 9:23, 8:59, 8:59, 9:10, 9:17, and 9:33.  just a weird run and I will be paying for it for the next 2 days.

raining ahrd...didn't ride the bike

not feeling well

total time 26:57.  splits 9:06, 9:07, 8:44. 

total time 35:22.  splits 9:02, 8:47, 8:44, 8:49 

total time 27 flat.  splits 9:07, 9:05, 8:48.

only 6 hours sleep.  tired.  long day ahead of me again.  total time 54:41.  splits 9:25, 9:15, 9:15, 9:06, 8:54, 8:46

total time 26:29. splits 8:55, 9:01, 8:33

sick

sick

not totally better but ahd to run.  I hope I don't pay for it later!  total time 27:06.  splits9:07, 9:12, 8:47

still not feeling so hot. Was also short on time. total running time 27:48. deliberately went out slow but didn't have the energy to pick up the pace. splits 9:32,  9:30, and 8:46

63:37 total running time.  surprised myself as I didn't sleep well due to the mucinex D.  maybe the phenylephrine enhanced my performance? splits 9:19, 9:03, 9:18, 9:07, 8:48, 8:54, 9:08.  the last mile really hurt.

total time 35:58.  I  wanted to run even 9 minutes pace but I don't know what got into me.  splits 9:00, 8:34, 9:00, 9:24.  I started feeling it at the end of the second mile and by then it was too late.  Not sure what got into me thats econd mile. 

total time 35:53.  I ran 1 minute hard and 2 minuts easy starting at 9:30.  I did 7 hard minutes in total while running my normal route.  splits:  9:16, 8:17, 8:51, 9:29

short on time.  15 minutes on the exercise bike.

total time 35:56.  splits 9:08, 8:57, 9:02, 8:49

the last mile hurt... still feeling affects of speedwork on Tuesday.

What a difference a week makes.  only 6 hours sleep.  on day 4 of antibiotc treatment for a sinus infection.  Didn't feel any wind at my back during the first half of the run.  On the way back there was a steady wind in my face the whole way.  The wheels came off for me after 5 miles.  total time 65:45.  splits 9:12, 8:59, 9:08, 9:14, 9:06, 10:05, and 10:01.

total time 35:37.  splits 9:11, 8:58, 8:53, 8:36.  legs have felt heavy for awhile.  not sure why.  I haven't had much time to cross train sot hat might be the answer?

total running time 26:45.  splits9:04, 9:03, 8:38

exercise bike for 20 minutes while reading scriptures.

total time 27:39.  Pretty slow but working on less than 5 hours sleep and dodging water puddles and slippery ground contributed.  splits: 9:18, 9:09, 9:12.

I intended to run 7 but knew pretty quickly that I should plan on turning around at 6.  I slept 7 hours but I still don't feel that well.  The antibiotic that I am on (seocond one) is making me feel a bit queazy.  total time 56:39.  splits 9:05 (felt fine but deliberately slowed down as I knew it wouldn't last), 9:18, 9:14, 9:14, 9:25, 10:23.  frustrating but not really training for anything either.

short on time.  total time 27 flat.  splits 9:21, 9:03, 8:36.

total time 26:43.  splits 9:09, 9:00, 8:34.  time constraints. 

20 minutes on the exercise bike.

intended to run 5 but cut it short as my calf was really tight.  I slowed a lot.  I had 2 calf cramps in the night.  not sure what I am doing wrong.   total running time 44:14.  splits 9:26, 9:07, 9:14, 9:33, and 6:54.  I had wind in my face on the way back but the biggest deal was my left calf which started to really be sore around 34 minutes into the run.

planned on running 7 today but by 2.5 miles I could feel my left calf starting to twinge.  I turned around at 3.  I was working hard to not go too ahrd at the start but really wanted tos ee how much I could push the last 2 miles.  however, by that time the calf was angry at me and twinged each time I tried to pick up the pace.  total running time 56:03.  splits 9:23, 9:27, 9:24, 9:17, 9:16, 9:16.  I stopped during the last mile to stretch the calf out.  It is really bothering me now. 

so... my calf is still bugging me.  I stretched and ran 2 miles.  went kind of slow.  it is not worse but not better either.  total time 19:11.  9:37 and 9:34.

total time 27:57.  calf feeling better but didn't want to push it.  splits 9:31, 9:26, 9:00

total running time 36:03.  no twinges at all from my calf.  splits9:11, 8:58, 9:02, 8:52

rain made all my routes muddy so I ran most of the way on concrete or asphalt.  I cut the run short to reduce impact on my legs.   total time 45:58.  splits 9:19, 9:17, 9:15, 9:11, 8:56

total time 26:57,  Splits 9:04, 9:06, 8:48. 

total time 36:11.  splits 9:15, 9:08, 8:57, 8:51.

total running time36:55.  I had a very busy last 2 days with alot of things going on at work so a late night Tuesday night and a early trip to the airport yesterday morning to drop off my wife.  Way tired this morning.  Just running was an accomplishment.  splits 9:24, 9:25, 9:19, and 8:47

cold and windy... distance verified by on-line measuring program.  total time 47:28.  I ran in Ames Iowa and it was cold.

still in Iowa.  It had just finished snowing.  the distance was a guess.  time running was 34:23.  It was windy and I was dodging ice.  

not snowing but only 16 degrees and still windy.  since there was much less worry for ice I was able to go faster.  total time 33:22.

total running time 35:50.  splits 9:05, 9:08, 8:51, 8:47.  The temperature was 45 degrees warmer here than it was on my run Tuesday morning in Iowa.  It is nice to be home.

54:25 total running time.  splits 9:13, 9:14, 9:04, 9:03, 8:57, 8:55.  I was firm ont he commitment to run negative splits.  I ran very easy for the first 2 miles before picking up the pace.

total time 26:28.  splits 8:47, 8:28, 9:13.  At 8 minutes I ran 1 minute hard 1 minute easy for 7 cycles.  very tired at the end.

total time 35:50.  splits 9:01, 8:57, 9:06, 8:46.  felt pretty good.  was not going as hard as I could the last mile.

total time 45:21.  splits 9:15, 9:00, 9:00, 9:16, 8:51

25 minutes on the exercise bike.  8.25 miles

total running time 54:25.  splits 9:14, 9:05, 9:11, 9:07, 9:03, 8:46.  the first 2 miles I ran with no strain whatsoever, the third mile also no strain but I slowed down.  from there on out I was straining a bit and the last 0.3 miles I strained quite a bit.  I need to stretch a bit more.  I definitely need to get back to riding the bike more.

total time 26:22.  splits 8:51, 8:28, 9:03.  at 8 minutes I ran 2 minutes hard and 2 minutes easy,  for the 4 set I ran 3 minutes easy before doing the last full 2 minutes.  at 25 minutes I went hard until the end of the run.

total time 35:44.  splits 9;15, 9:07, 8:58, and 8:24.

25 minutes of exercise bike

total running time 44:41.  splits 9:09, 8:56, 8:55, 8:52, 8:49.  I was really surprised as it didn't feel like I was pushing until about 3.5 miles.

total time 66:30.  splits 9;27, 9:22, 9:11, 9:10, 9:21, 9:43, and 10:17.  I knew I was in trouble after the first mile.  I hadn't stretched and I didn't get a good night's sleep.  I still tried to pick up the pace but wasn't successful.

total time 26:34,  splits 8:47, 8:39, 9:08.  at 8 minutes I alternated 1 minute hard and 1 minute easy.  skipped hard at 22 minutes and did it at 24 minutes and then from 26 minutes til the end.

total time 37 minutes.  just not feeling great.  splits 9:17, 9:25, 9:24, and 8:54.

25 minutes on the exercise bike.  8.1 miles.

total time 36:04.  9:18, 9:08, 9:05, 8:33.  felt better today but still tired.

total time 64:40.  I warmed up for thirteen minutes and then I did a ladder up and back down.  1 min tempo-1 min recovery-2 min tempo-2 min recovery etc to 5 min tempo- 5 min recovery then back down.  I repeated the 1 min tempo at the end.

splits 9:10, 8:58, 8:49, 9:11, 9:21, 9:18, 9:55.

total running time 27:51.  splits 9:26, 9:25, 9:00.  I was really sore from the run on Saturday.  I had planned to go faster but this just ended up being a run to loosen up. 

morning:

total 3 miles 26:39.    at 8 minutes ran 3 minutes tempo 3 minutes recovery for 3 cycles.  splits 9:04, 8:32, 9:03.

evening 2 miles total time 18:47.  I was sore and went slow but ran a lot INTO the wind on first miles splits 9:33, 9:14. 

20 minutes exercise bike

ran this morning.  Got two calls in the middle of the night so I was tired but after about 5 minutes I decided to pick up the pace and see what I could do.  total time 26:09.  splits 9:09, 8:29, 8:31.  For what I have been able to do lately this was pretty good.

total time 64:26.  warmed up for 20 minutes then ladder down tempo and recovery time alternating minutes as follows:  5-5-4-4-3-3-2-2-1-1-1-1-2-2-1-1-1-1-1-1-

splits 9:23, 9:10, 8:19,  9:13, 9:01, 9:35, 9:46.

total time 37:12.  I was quite sore from the Saturday run so I took it easy.  splits 9:31, 9:17, 9:21, 9:03

morning 3 miles total time 25:51.  This was the fastest 3 miles I have run in quite some time.  splits 8:58, 8:33, 8:20

evening  2 miles  total time 18:32.  splits 9:21 and 9:11.

25 minutes on an exercise bike.

total time 36:02.  tried an experiment and warmed up for 2 miles and then ran a mile as hard as I could.  I actually started slowing a quarter mile from the end of the mile but still surprised myself.  splits:  9:17, 9:13, 7:44, 9:48.  A better pacing of myself during the mile would likely have resulted in even a faster mile.  I am gradually going to increase mileage and hopefully fitness.

total time 65:50.  I was tired and slow so no ladders today.  However,  I thought I would go out easy and then try to gradually go faster.  didn't work.  splits 9:12, 9:12, 9:04, 9:09, 9:14, 9:41, stopped for water and 1 minutes break10:19.  felt lousy the last mile and a half.

total running time 27:55.  Did not push at all today.  Splits 9:21, 9:16, 9:19. 

Morning

total running time 35:19.  after 1 mile warm up ran 1/2 mile hard at 1, 2, and 3 miles.  1/2 miles were 3;53, 3:55, 4:01.  mile splits were 9:22, 8:25, 8:43, 8:49.

evening

total running 19:25.  It was hot and I was very sore.  didn't push at all.  splits 9:54 and 9:31

25 minutes on the exercise bike.

total time 36:46.  I ran with the wind the first 2 miles and against it the last 2.  splits9:14, 8:57, 9:29, 9:07.

In Washington dc and short on time. Distance is a guess. Total running time 28:52

Remarkable that the time is the exact same. I felt much tighter today.

Today I had more time. I ran outside even though the surfaces are hard. I intended to run 4 miles but then I decided to do a monument run. I hit the Washington monument, the vietnam, Lincoln, Korean War Memorial, Martin Luther King, FDR monument, and the Jefferson Memorial. Distance is another guess. Great run.. Stopped and started the watch a lot. Running time 56:58.

total running time 36:41.  I am very sore from 3 runs all on cement.  I am also jet lagged.  Just couldn't push it today.  splits 9:18, 9:09, 9:17, 8:57

total running time 45:28.  I am still very sore and tight from running on roads so much.  splits:  9:11, 9:02, 9:11, 9:09, 8:55.

total time 27:02.  splits 9:10, 9:13, 8:39.

total time 26:59.  splits 9:13, 9:06, 8:40.

30 minutes on the bike

total time 27:33.  splits 9:26, 9:18, 8:49.  really tired.  almost finished with a week on call and I am really struggling.

total time 45:54.  splits 9:26, 9:15, 9:12, 9:02, 8:59.  short on time as I helped with an eagle scout project.

total time 36:54.  9:20, 9:02, 8:32.

total time 45:18.  splits 9:05, 9:06, 9:06, 9:10, 8:51

total running time 37:33.  I took it easy since I wanted to see how fast I could do a mile.  I have been really tired so I am not surprised that the results were slower than the last time.  Splits 9:30, 9:34, 7:56, 10:34.

total time 56:14.  I stretched better before running and it was 68 degrees when I left.  It warmed up fast and it struggled at the end.  At the beginning I was purposely trying to slow down and did not feel like I was pushing but then it got to me.

splits 8:59, 9:06, 8:57, 9:13, 9:33, 10:26.

total running time 55:01.

warmed up for 10 minutes and then did a ladder (hard then easy for same amount of time) 5-4-3-2-1-1-1.  Splits 9:24, 8:30, 8:36, 8:49, 9:04, 10:38

total running time 27:50.  splits 9:21, 9:27, 9:02

I was camping and hiking last week with venture scouts.  No way was there time or energy for a run.

total running time 36:47.  splits 9:16, 9:17, 9:04, 9:10.  I felt sore and tired this morning.  It is also quite hot right now.

5 miles on the exercise bike

total time 36:37.  splits 9:27, 9:18, 8:58, 8:54.  It is getting hotter and my plantar fasciitis is acting up.

total time 46 minutes.  splits 9:18, 9:09, 9:10, 9:07, 9:16.  heat was getting to me by the end.  it was 77 degrees at 5:30 am.

total time 26:31.  splits 8:51, 8:36, 9:04.  at 5 minutes started 1 minute fast 1 minute slow for 8 repeats.

total time 36:15.  splits 9:24, 9:07, 9:02, 8:41.

short on time.   total time 17:59.  9:14, 8:45.  really tired

total time 1:01.36.  34d day in a row with less than 7 hours sleep.  felt sluggish from the get go... thought I was going out slow but the heat got to me quick.  splits 9:40, 9:27, 9:18, 10 flat, 11:25 (walked 2 minutes), 11:47 (walked 2 minutes).

total running time 26:34.  splits 8:55, 8:44, 8:55.  at the 5 minute mark I started with 2 minutes up tempo 2 minutes recovery until I finished.

total time 36:23.  Still starting out pretty sore.  Not sure why.  splits 9:27, 9:08, 9:01, 8:47.

rode the bike outside for 5 miles.  it took 19 minutes.  I was short on time.

 In the evening the YM played dodgeball against the elders and older men.  I am going to be sore. 

total running time 36:58.  I am sore and tired.  splits...9:30, 9:07, 9:02, 9:19

total time 56:01.  It was cooler today...71 degrees at the start.  I tried really hard not to go too fast.  splits 9:27, 9:22, 9:14, 9:27, 9:19, 9:13.

total running time 36:34.  splits 9:28, 9:19, 9:07, 8:40.

total running time 26:46.  at 5 minutes ran 1 minute hard and 2 minutes recovery.  did these at 5,8,11,14,17,20,and 23 minutes.  Then went hard from 25:45 until the finish.  by the end I was feeling fairly fatigued.  splits 8:57, 8:49, 9 flat.

5 miles outside on the bicycle.  19 minutes.

so tired this morning.  It wasn't that hot but I was tired and slow.  total time 38:19.  splits 9:34, 9:33, 9:40, 9:32

it was 83 at 5:15 in the morning.  I decided that 6 miles were out of the question.  I did ok for 4.  total time 46:51.  splits 9:22, 9:06, 9:17, 9:18, 9:48

It was 86 degrees at 5 am.  I didn't have time for more than 3 miles.  total time 27:39.  splits 9:23, 9:27, 8:49.  the heat is going to be with us for several months. 

total time 27:30.  splits 9:26, 9:16, 8:48.  81 degrees at 5 am.

total running time 37:46.  splits 9:21, 9:09, 9:26, 9:50.  I left at about 5:50 and it was 83 degrees in our backyard.  About 10 minutes after I finished running it was 87 degrees.

new shoes...feet have been killing me.  total time 47:59.  temp 83 at start and 84 at finish.  splits 9:25, 9:20, 9:31, 9:24, 10:19.  stopped at 4 miles for a drink and to get rocks out of my shoes.  even with the rest the last mile was slow from being overheated.

total time 27:44.  9:19, 9:22, 9:03.  hot.  tired

total time 39:26.  splits 9:44, 9:41, 9:34, 10:27.  It was 87 at the beginning of my run.  I felt awful.

5  miles on the bike outside.

total time 38:21.  splits 9:35, 9:13, 9:36, 9:58.  more than a minute faster than Tuesday.  the difference was that it was 83 degrees an there was a little breeze.

total time 47:30.  ran with Andrew and it was 78 degrees at the start of the run.  Splits 9:17, 9:11, 9:12, the gave Andrew the watch and he went ahead.  not sure of 4 mile split but last 2 miles were 19:50.  I wasn't feeling well.  Andrew finished 4:45 ahead of me after running over 3 miles with me.  He ran those last 2 miles in 15:06.

total time 27:47 9:00, 9:15, 9:32.  hot...ran with Andrew for the first mile then he left me in the dust.

total time 28:59.  even hotter.  splits 9:33, 9:45, 9:41.

total time 37:35.  9:12, 9:16, 9:29, 9:38.  

total time 48:50.  humidity 42%.  tough to run.  splits 9:48, 9:42, 9:47, 9:38, 9:55  

total running time 36:59.  splits 9:32, 9:47, 9:53 and then some.  path really muddy.  distance is a guess.

total running time 24:50.  distance is a guess

5 miles on the bike.  19:44

27:21 distance is a guess.

total running time 29:40. a gain distance is a guess.

total running time 38 minutes on a treadmill in Park City.  splits 9:50, 9:19, 9:06, 10:25 (deliberate cool down for last 3 minutes-really slow). At 17:30 I ran a half mile in (9:13, then half mile in 8:57, then 1 minute 30 seconds at 8:49 pace).  By that time we were at 30 minutes and I started going slower.

treadmill again.  30 minutes.  First mile in 9:30.  Second mile 9:10, third mile 8:45.  After warming up for a half of a mile I gradually went faster.  The third mile I upped the pace every quarter of a mile (8:57, 8:49, 8:41, 8:34).  I ran much slower the last 2 minutes and 35 seconds.

teradmill again very early in the morning since we had to check out.  ran for 38 minutes.  first mile 9:35, second mile 9:13, third mile 9:06, then 4 miles at 8:28.  I ran a half mile at 8:19 pace but then slowed a bit.  I would down for the last minute or so of the run.

short on time.  18:32.  9:15 and 9:17.

it was raining lightly for the whole run.  I started off feeling really sore.  I tried to gradually speed up but then the humidity and heat got to me.  ( 77 degrees 70% humidity).  Total time 39:33.  splits 9:39, 9:22, 9:29, 11:03

short on time.  I have also been super tired.  It wasn't the heat today since it is cooler.  total time 28:52.  splits 9:36, 9:36, 9:40.

total running time 47:21.  splits 9:42, 9:32, 9:26, 9:23, 9:18.  I was hoping to be able to start slow and gradually speed up.  The last mile really hurt.  It was 78 degrees when I started the run and 79 when I finished.

I got home and changed clothes and then rode 5 miles on the bike. 

total running time 27:33.  splits 9:24, 9:19, 8:50.  low 80's

total running time 36:55.  splits 9:22, 9:25, 9:08, 9:00.  low 80's again.

24:22.  9:44, 4:54, 9:44.  86 degrees at 5 am.  I was planning on 4 but it was too hot and I had to have time to cool down and go to work early.

84 degrees when I went out at 5:35 and 86 degrees when I got home.  total time 48:35.  splits 9:45, 9:28, 9:33, 9:36, 10:13.  at 4 miles I stopped for water and a rest.  It still didn't help.

total running time 28:43.  splits 9:35, 9:44, 9:24.

short on time.  18:40.  9:37 and 9:03.

total time 28:35.  9:46, 9:35, 9:14

all week my intent was to run 6 miles today.  It was 84 degrees when I went out at 6 am and I haven't been feeling well.  I decided only to run 5 and even that was a challenge.  total time 51:19.  splits 9:46, 9:45, 9:58, 10:16, and 11:35 (I walked 1:45 during this mile).

total time 28:44. splits 9:39, 9:41, 9:24.  While it felt hot when I ran this...the rest of the week was much higher in humidity.

time 39:43.  splits 9:34, 9:49, 10:03, 10:16.

66% humidity and 80 degrees at 0530.  totoal time 30 minutes. splits  9:53, 9:58, 10:09.

worst day...77 degrees and 83% humidity at thes tart ofn the run.  80 degrees and 79% humidity at the end.  time 49:57.  splits  7:23 (not full mile), 10 flat, 10:30, 11:31, and 10:32 ( same distance as the first leg with 1:30 walking).  this was awful.  probably should have gone adn found a treadmill indoors.

total time 34:24;  splits 7:10, 9:40, 9:55, 7:39.  81 degrees adn 61% humidity at the beginning of the run.

weird morning.  started out running adn the lightning adn thunder were bad so i turned around only running 2:49 (0.28 miles i think).  I came home and rode the exercise bike for 10 minutes and then I went for a short running.  1.45 miles   splits 7:08 7:14.    differnet morning but way better than nothing.

total time 38:30.  splits 9:47, 9:32, 9:20, 9:51.  munidity in the 30's but templ over 80.

raining lightly.  Temp of 78 at the start.  felt good until I got overheated.  total time 47:17

splits 9:40, 9:23, 9:45, 9:55, last segment 8:35.  I will really be glad when it starts cooling off.

29:51.  guess on the distance.  it was raining, hot and difficult.

same distance as yesterday  29:07.  73 degeres and 83% humidity.

5 miles on the bike

38:17.  splits 9:36, 9:43, 9:31, 9:27.

49:54.  77 degrees and 63% humidity,  splits 9:42, 9:30, 9:30, 9:42, 11:30.

77 degrees and 54% humidity.

28:17.  splits 9:31, 9:10, 9:36.  at 6, 10, 14, and 18 minutes ran up tempo for 1:30.  at 22 minutes ran 1 minute hard and 1 minute easy until the end.  was spent by that time. 

80 degrees and 41% humidity.  at least the humidity was down but it is still hot!  

total time 38:07  splits 9:40, 9:33, 9:24, 9:30

total time 37:19.  Temperature was 72 at the start of my run and humidity in the low 40's/  so nice compared to recent temps.

split 9:35, 9:17, 8:56, 9:31.  I ran 1 minute hard at 19, 22, 25, 28, 31, 34, and 36 minutes.

temp 77 degrees 43% humidity

58:30.  splits 9:30, 9:26, 9:30, 9:29, 9:34, 11:10.  I stopped for about 30 seconds after 4 miles.  After 5 miles I stopped for a minute and a half adn stil;l struggled to the end.

temp 62 degrees and 38% humidity.  37:17.  splits 9:22, 9:20, 9:15, 9:20.

another cool morning!! yeah!!

27:10.  after a half mile warm-up I alternated half mile up-tempo with half mile easy.  splits:  9:01, 9:11, 8:58.  This felt good.

rode 5 miles on the bike outdoors in the dark.  had lights on but the batteries are going.

47:29 total.  splits 9:32, 9:38, 9:25, 9:20, 9:34

don't usually run Friday but knew I wouldn't run Saturday.  37:02.  warmed up 10 minutes and then did a latter 5 hard 5 easy, 4 hard 4 easy, 3 hard 3 easy, 2 hard 1 easy then done.  splits 9:32, 9:12, 9:11, 9:07

total time 27:01.  at 6 minutes I started 2 minutes hard to minutes easy.  splits 9:08, 8:54, 8:59.

it was 60 degrees outside.  it felt great

total time 38:11.  Decided to warm up and then do 1 mile hard.  i really lost a lot during the summer heat.  splits.9:36, 9:35, 8:21, 10:40.  this is bad.  I gained 5 pounds over the summer too.

20 minutes on the exercise bike.

total time 37:36.  I started out tired and sore and then picked it up.  splits 9:48, 9:15, 9:21, 9:12

on a treadmill in aspen, colorado.  the altitude got to me.  ran 4 miles and walked 0.2 in 42 minutes.  splits for the running:  10:01, 9:31, 9:21, 10:30.  Right around 30 minutes I got overwhelmed.  I slowed down for about 5 minutes and then I ran at 9:31 pace for another 2 minutes.  I was really beat.

I am really tired and yet I was only able to sleep 4 hours.  Since I last ran on Friday I felt perky for the first mile and then the fatigue slwoed me down.  total time 28:42.  splits 9:23, 9:42, 937

total tme 37:56.  after 7 minutes warm-up I ran 2 minutes hard 1 minute easy for 8 cycles.  splits 9:03, 8:54, 9:28, and 10:31.  it is obvious that the last few were slower than the first ones.

tired but ran because I won't be able to run again this week.  total time 39:11.  I deliberately went slow until the last mile.  splits 9:56, 10:02, 10:03, and 9:10.  the last mile I picked it up slight for the first 5 minutes and then went hard to finish. 

total time 27:30.  after 5 minutes warm-up I ran 1 minute hard 1 minute easy almost to the end of the run.  splits 9:04, 8:55, 9:31

total time 36:58.  Started slow and gradually picked up the pace.  splits 9:26, 9:24, 9:14, 8:54

total time 27:20.  again started slow and really pushed the last mile.  splits 9:27, 9:15, 8:38

total time 55:24.  I ran a ladder  5 minute warm-up then alternated up tempo and easy for the following number of minutes:  1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1  splits9:10, 9:05, 9:01, 9:07, 9:11, 9:50

total time 27:11.  At 6 minutes I ran 4 minutes hard and 4 minutes easy.  Splits:  9:00, 9:04, 9:07.

I was pretty sore this morning.  The saturday work-out was tough.  total time 37:06.  splits 9:25, 9:23,9:20, 8:58

total running time 28:33.  I have been going so ahrd that I was actually starting to have some sore points.  I went slow today on purpose.  splits 9:31, 9:33, 9:29.

I am feeling sluggish.  Total time 28:12.  splits 9:01, 9:10, 10:01.  Starting at 6 minutes I alternated 1 hard with 2 easy.  after the hard minutes at 15 minutes I was dead and struggled the rest of the run.

total running time 36:59.  splits 9:19, 9:08, 9:16, 9:16.  My legs were quite sore the whole time.  the hard yesterday was quite hard.  Today I was trying to go steady.  hwoever, I really had to push the last 3 minutes to get where I got.

total time 36:14.  warmed up slow and then tried to go tempo.  best overwall 4 mile time in quite a while./  splits 9:25, 8:58, 8:57, 8:54

I am really tired.  things have been so busy at work.  I am doing the 5K walk for JDRF before I go to work today so I kept it at 4 miles and I purposefully went lost. total time 38:04.  splits 9:33, 9:51, 9:45, 8:55.

on call this week and less time.  today with fresh legs I ran 2 minutes hard with 2 minutes recovery at 5,9,13,17,21,and 25 minutes.  total time 26:43.  splits 8:49, 8:48, 9:06.

recovery run  27:44.  splits 9:13, 9:09, and 9:22.

20 minutes on the bike.

tried to tempo this after a mile and a half.  total time 27:12.  splits 9;13, 9:07, 8:52.

total time 63:34.  deliberately a low run.  splits 9:42, 9:51, 9:53, 4:56 (half), 9:57, 9:37, 9:39. 

total time 26:43.  Starting at 5 minutes I ran 45 seconds hard and 75 seconds recovery all the way to the finish.  splits 8:59, 8:36, 9:08.  Legs kind of dead at the end.

did lots of strecthing before, at 1.5 miles and then again at 2 mile.  total time 37:10.  I warmed up for 2 miles and then ran 1 mile as hard as I could.  I was hoping for faster.  Last mile was initially a cool down but I gradually sped up.  splits:  9:33, 9:29, 7:57, 10:11.

20 minutes on the exercise bike

total time 37:34. warmed up for a mile and then went half mile hard and half mile recovery alternating for 3 miles.  splits 9:38, 8:52 (half in 3:45), 9:16(half 3:53), 9:48 (half 3:57).

total time 67:06.  Splits 9:31, 9:35, 9:39, 9:36, 9:26 (did not realize I had sped up), 9:38, 9:41.  This is the most even a long run I have had in a long time.  I was hoping to go 5 in 9;30 to 9:40 pace and then run 9:20's the last 2 miles.  Didn't quite get there but came close.

I inadvertently shut off my watch for a little over a half of a mile.  I warmed up in 1 mile and then was going to go up tempo for 2 miles.  First mile 9;37, second mile ??, third mile 8:58.

total running time 36:38.  warmed up for 4 minutes and then did a ladder 1-1-2-2-3-3-4-4-3-3-2-2-1-1  splits 9:05, 8:41, 9:02, 9:50.  pretty tired by the end

1 hour on bike with Beth.. some hard but mostly easy

total running 39:38.  warmed up 11:39.  then ran 400 (with 200 recovery) 1:57(1:28), 1:58 (1:22), 2:00 (1:29), 1:59 (1:32), 1:58.  cool down 12:15 (last 2:19 hard)

total running time 71:09 mkinutes.  It was rainy and windy and I had to run on hard surfaces because my usual trails are muddy.  I ahve two places in which I had reliable splits... between 0.83 and 1.83 miles and that was a 9:46 and then between 5.5 and 6.5 miles and that was a 9:41.  I was trying really hard to run even the whole way and I feel like I accomplished that fairly well.  now I need to lose some weight and increase my speed.

warmed up for a mile and a half then went hard for a half mile then cooled off.  total time 29:19 

splits 9:43, 4:54, 3:45, 10: 58

deliberate slow day.  I want to run the Gilbert 5K on Thanksgiving so I went slow.  total time 39:06.  splits 9:51, 9:40, 9:44, 9:51 

20 minutes on the exercise bike.

warm-up 2.6 mile.  race 3.1.  cool down 1.2 miles.

They didn't have the miles marked for the 5K so I only got one realy split and that was between 1 and 2 miles and that was 7:54. My goal was 26 minutes.  i underestimated the benefit of a good warm up and good stretching along with lighter weight shoes.  The best mile I had done in my heavy NB shoes was 7:57.  anyway... I am pleasantly surprised by this time.

ran with my brother Mike.  Not sure about the mile markers but total running time was 79:36.

splits 9:38, 9:30, 9:48, 10:04, 10:05, 9:36, 9:42, 10:34, :38.  By the end I was dead.  This is the most mileage I put in since before my stress fracture. 

a bit short on time.  total running time 27:36.  after 7 minutes of warm-up I ran 1 minute hard 2 minute recovery.  It didn't take long for the hard to be not so fast and the recovery to be SLOW.  I ran a total of 7 hard minutes.  splits 9:13, 9:00, 9:23.

total running time 46:41.  The intent was to run the first three at around 9:20 pace and then the last 2 miles at sub 9 pace.  Legs were dead and could not do it.  splits:  9:25, 9:17, 9:17, 9:12, 9:30

20 minutes on the exercise bike

41:19 total running time.  12:30 warm up the 5x400 with 200 m recovery in between.  400 splits (reocvery) 2:02 (1:37), 2:02 (1:28, 1:58 (1:35), 1:55 (1:37), 1:54 , 12:41 cool down.

this was on the nearby junior high track.

short on time today.  started out pretty slow.  Got up at 5 am and ran on only 6 hours sleep.  total time 47:32.  splits 9:57, 9:39, 9:42, 9:10, 9:04.  it was a good day.

total time 38:07.  warmed up for a mile then ran half hard, half easy X3.  splits:  9;28, 3:56, 5:22, 3:56, 5:39, 4:12, 5:35.

total running time 47:36.  I am trying to run the slow work-outs a bit slower but go harder on the ahrd stuff.  I was pretty tight this morning.  still, I planned to try to gradually speedup the second half of the run.  Little did I realize that there was a light wind blowing at my back for the first half of my run.  It seemed more signifcant as I turned around and had it in my face!  splits 9:37, 9:27, 9:34, 9:39, 9:19.

20 minutes on the exercise bike

total time 36:12.  ladder 1-1-2-2-3-3-4-4-3-3-2-2-1-1.  splits 8:53, 8:42, 9:03, 9:34

total time 55:48.  splits 9:32, 9:29, 9:36, 9:15, 8:53, 9:03.  Started slow and then tried to push all the way home.

total time 27:10.  warmed up for 6 minutes and then went 1-1-2-2-3-3-2-2-1-1-1-1-1

splits 9:08, 9:05, 8:57.

total time 27:32.  ran easy and then pushed the last mile.  splits 9:18, 9:22, 8:52.

20 minutes on teh exercise bike

ran in the evening.  total time 27:23.  After 5 minutes of warm up then went hard for 30se conds with 2 minutes recovery. s econd mile had 4 hard segments.  splits 9:09, 9:00, 9:14

short on time and tired from a very busy week.  total run 46:47.  splts 9:32, 9:34, 9:26, 9: 05, 9:10.  Old and slow but i still got out there.

sick

sick

sick

total run 37:51.  First day back after an illness.  felt really stiff and funny.  I had no sense of pace.  splits 9:19, 9:34, 9:39, 9:19.

19:04.  splits 9:39 and 9:25.

total running time 67:36.  didn't feel well going to bed last night and decided to drop the run from 8 miles to 7.  tried to start conservative so that I could finsh stronger.  still not really consistent with my effort at the beginning of runs.  splits 9:29, 9:40, 9:53, 9:59, 9:35, 9:28, 9:32

hiked the Peralta trail with the two Jeffs and Andrew.  jogged a bit.  lots of climbing.  thighs burning by the end of it.

I was really sore today due to the hike yesterday.  really sore.  total time 39:40.

splits 9:49, 10:15, 9:55, 9:41