my exercise

Gilbert Turkey trot

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesPeds Endo Doc's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
20082009201020112012201320142015201620172018201920202021202220232024
15% off for Fast Running Blog members at St. George Running Center!

Location:

Gilbert,AZ,USA

Member Since:

Apr 07, 2008

Gender:

Male

Goal Type:

Other

Short-Term Running Goals:

keep running for my mental and physical health

Long-Term Running Goals:

stay fit

Personal:

I retired from the Army after 26 years of service in 2010.  I moved home to Arizona.  My wife and I are empty nesters.  In 2016 I had stents placed in my heart after discovering coronary artery disease.  Since early 2016 I have lost 30 lbs and got in much better shape.  August 2017 I retired again. We served a mission to Mexico from October 2017 until April 2019.

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 68.50 Year: 871.57
Brooks Addiction 9 Lifetime Miles: 319.78
Nike Equalon Lifetime Miles: 436.71
Mizuno Renegade Lifetime Miles: 413.35
Brooks Beast Lifetime Miles: 447.10
New Balance 1540 Lifetime Miles: 418.40
NB 1540 2013 Lifetime Miles: 400.20
NB 1540 #2 2013 Lifetime Miles: 416.15
NB 1540 2014 Lifetime Miles: 450.08
NB 1540 #2 2014 Lifetime Miles: 462.64
NB 1540 2015 Lifetime Miles: 431.25
NB 1540 2015 #2 Lifetime Miles: 431.50
NB 1540 2016 Lifetime Miles: 375.43
NB1540 2016 #2 Lifetime Miles: 491.97
NB 880 Lifetime Miles: 515.89
NB 1540 2016 #3 Lifetime Miles: 468.94
NB1549 2017 Lifetime Miles: 471.72
NB 1540 2017#2 Lifetime Miles: 462.33
NB 880 2018 Lifetime Miles: 494.53
NB Prism Lifetime Miles: 498.94
NB 1080 Lifetime Miles: 504.84
NB Vazee Pace 2019 Lifetime Miles: 376.55
NB Vazee Quick Lifetime Miles: 49.25
NB 1080 2019 Lifetime Miles: 499.29
NB 1540 2019 Lifetime Miles: 432.49
NB 1080 #2 2019 Lifetime Miles: 477.34
NB 1540 2020 Lifetime Miles: 455.24
NB 1080 2020 Lifetime Miles: 382.58
NB 1540 2020 #2 Lifetime Miles: 396.67
NB 1080 2020 #2 Lifetime Miles: 463.32
NB1540 2021 Lifetime Miles: 414.21
NB 840 Lifetime Miles: 454.57
NB 1080 2021 Lifetime Miles: 458.52
NB 1080 2022 Lifetime Miles: 460.43
NB 840 2022 Lifetime Miles: 460.36
NB 1080 2022 #2 Lifetime Miles: 448.59
NB 840 #2 Lifetime Miles: 366.83
NB 840 2023 Lifetime Miles: 302.25
NB 1080 2023 Lifetime Miles: 346.59
NB 840 2024 Lifetime Miles: 429.11
NB 1080 2024 Lifetime Miles: 374.63
NB 840 2024#2 Lifetime Miles: 53.26
Running MilesSwimming YardsBike Miles
827.900.000.00
NB 1540 #2 2013 Miles: 30.25NB 1540 2014 Miles: 450.08NB 1540 #2 2014 Miles: 341.47
Running MilesSwimming YardsBike Miles
0.000.000.00

rode bike outside for over 8 miles.  not sure how long it took.

Running MilesSwimming YardsBike Miles
3.000.000.00

total running time 27:23.  after 5 minutes warm up I alteranted 1 minute ahrd with 1 minute easy..  The third mile I was feeling it.  splits... 9:03, 8:56, 9:24

NB 1540 #2 2013 Miles: 3.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total time 56:28.  started out easy and at 3.5 miles tried to up the pace slightly.  that worked for awhile.  what didn't workw as the thought that I would go pretty ahrd the last half mile of the run.  splits  9:30, 9:20, 9:34, 9:17, 9:13, 9:35.

NB 1540 #2 2013 Miles: 6.00
Running MilesSwimming YardsBike Miles
2.500.000.00

I am not feeling well and was short on time.  total run 23:51.  didn't push at all.  splits 9:33, 4:45, 9:33.

NB 1540 #2 2013 Miles: 2.50
Running MilesSwimming YardsBike Miles
6.000.000.00

4 miles in the morning.  total time 37:11.  splits 9:21, 9:22, 8:54, and 9:34.  I ahven't been feeling well but I decided to go up-tempo the 3rd mile hoping to sustain for the alst 2 miles.  Splits ofr the third mile were 4:18 and 4:36.  Then I slowed significantly.

in the afternoon I ran 2 miles. 18:55.  splits 9:23 and 9:32.

NB 1540 #2 2013 Miles: 6.00
Running MilesSwimming YardsBike Miles
4.250.000.00

total time 41:26.  1.25 warm-up to the track in 11:31.  then 400 meters with 200 meter recovery. 1:53 (1:35), 1:59 (1:38), 2:02 (1:34), 2:04 (1:46), 2:00 13:25 home.  I have a sinus infection.  This work-out really took more out of me than I thought it would.

NB 1540 #2 2013 Miles: 4.25
Running MilesSwimming YardsBike Miles
5.500.000.00

total time 52:46.  initially wanted to run 7 but with me still fighting sinus issues and not feeling 100% I backed off.  splits  9:42, 9:38, (7:23- 0.75 miles) (7:19- 0.75 miles), 9:20, 9:24.

NB 1540 #2 2013 Miles: 5.50
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 28:46.  this was slow and I was sore.  Last Saturday in addition to the run I walked over 3 miles.  splits 9:40, 9:40, 9:26.

NB 1540 #2 2013 Miles: 3.00
Running MilesSwimming YardsBike Miles
7.000.000.00

morning:  5 miles total  46:43 splts 9:18, 9:16, 9:24, 9:17, 9:28

afternoon: 2 mile...sore.  19:07.  splits 9:25, 9:42.

NB 1540 2014 Miles: 7.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes on the exercise bike

Running MilesSwimming YardsBike Miles
8.000.000.00

morning:  5 miles total  47:39 splts 9:45, 9:43, 9:29, 9:19, 9:23

afternoon: 3 mile...sore.  28:57.  splits 9:37, 9:39, 9:41.

I ran extra this week since I won't have time to run again until Monday.

NB 1540 2014 Miles: 8.00
Running MilesSwimming YardsBike Miles
3.000.000.00

wow... I ran extra to get my mileage bu Thursday of last week.  turns out I got sick with body aches and diarrhea Friday and Saturday.  Early Sunday morning it turned to an epic bout of emesis followed by more diarrhea.  I took it easy and didn't run yesterday either.  I thought for sure I would be ready to run 5 this morning.  I shortened the plan to 3 shortly after starting adn probably shouldn't have run.  I don't feel well now.

total time 30:47.  splits 9:49, 10:23, 10:35

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
0.000.000.00

30 minutes riding bike outside hard

Running MilesSwimming YardsBike Miles
7.000.000.00

morning:  48:15.  still not completely over the illness but getting better.  splits 9:35, 9:36, 9:40, 9:31 , 9:52

evening 19:32  splits 9:46, 9:46

NB 1540 2014 Miles: 7.00
Running MilesSwimming YardsBike Miles
7.000.000.00

I ushered at the Gilbert Temple Open house last night.  I was on my feet for 5 hours after working all day.  Today's run was voerly ambitious given how sore I was after standing for such a long time.

after 13 minute warm-up I ran a ladder up and down 1 minute hard 1 minute easy up to 5 adn 5 adn then back down to 1.  I did 1 minutes hard and easy 3 times at the end.  It was probably hard to tell the difference between hard and easy by then.  splits 9:49, 9:16, 9:13, 9:55, 10:02, 10:08, 10:45.

NB 1540 2014 Miles: 7.00
Running MilesSwimming YardsBike Miles
4.000.000.00

37:36  splits 9:24, 8:59, 9:18, 9:55.  alternated 1 minute hard one minute easy starting at 5 minutes.

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
5.000.000.00

3 in the morning plsit 9:34, 9:25, 9:33 total 28:31

2 in the evening 18:57.  9:26, 9:31.

NB 1540 2014 Miles: 5.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes exercise bike

Running MilesSwimming YardsBike Miles
4.000.000.00

38:08  after 3 miles warm-up ran 1/2 mile hard 1/2 mile easy.  splits 9:38, 9:43.  then 3:49 (5:16) and 4:11 (5:30)

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
7.000.000.00

total 67:37.  intent on starting easy and then gradually speeding up.  split 9:42, 9:41, 9:44, 9:46, 9:31, 9:28, and 9:46.

NB 1540 2014 Miles: 7.00
Running MilesSwimming YardsBike Miles
3.000.000.00

on call.  short on time.  27:43.  1/2 mile warm-up then half ahrd half easy:  spltis 4:54, 3:59, 5:17, 3:56, 5:08, 4:29.

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
2.000.000.00

really tired this morning.  19:33 splits 9:44, 9:49.  was really short on time and tired.  couldn't do more.

NB 1540 2014 Miles: 2.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes on the exercise bike

Running MilesSwimming YardsBike Miles
3.000.000.00

28:02.  splits 9:35, 9:25, 9:02

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
7.000.000.00

66:44.  splits 9:35, 9:33, 9:42, 9:46, 9:24, 9:17, 9:27  LAst mile was tough but other than that the run felt smooth.  I obviously don't have a very good sense of pace as I didn't realize I slowed down on miles 3 and 4.  I purposedly picked up the pace for miles 5 and 6.  I tried to pick up the pace in the last mile but thatw as the best that I could do.

NB 1540 2014 Miles: 7.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:57.  splits 9:31, 9:32, 8:54

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.200.000.00

total time 39:31.  warm up 11:23... the 9.5 x 200 with 100 meter recovery.  mile during this was 8:55.  cool down 12:07

NB 1540 2014 Miles: 4.20
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes on the exercise bike

Running MilesSwimming YardsBike Miles
5.000.000.00

Morning:  3 miles in 27:52.  splits 9:39, 9:29, and 8:44

afternoon: 2 miles in 18:37.  splits 9:28 and 9:09

NB 1540 2014 Miles: 5.00
Running MilesSwimming YardsBike Miles
5.000.000.00

total run 46:48.  splits 9:33, 9:31, 9:12, 8:59, 9:00.  It felt good.  my legs feel better ever since I have stopped doing as much hard stuff.  finishing harder seems to be aiding me more than itnervals.

NB 1540 2014 Miles: 5.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total 27:50.  splits 9:27, 9:28, 8:55.

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.150.000.00

ran on the treadmill.  trying to study but didn't work.  38 minutes plus 2 minutes cool down.  splits of rht 4 miles: 9:59, 9:42, 9:20, 8:39.

NB 1540 2014 Miles: 4.15
Running MilesSwimming YardsBike Miles
0.000.000.00

25 minutes on the exercise bike while doing board review.

Running MilesSwimming YardsBike Miles
4.240.000.00

on the treadmill studying peds endo from my ipad.  didn't get splits.  ran distance in 41 minutes which is 9:40 pace.

NB 1540 2014 Miles: 4.24
Running MilesSwimming YardsBike Miles
2.650.000.00

I ran on the treadmill again.  Won't be able to run tomorrow.  studying while running.  25:22 total time.

NB 1540 2014 Miles: 2.65
Running MilesSwimming YardsBike Miles
2.650.000.00

on treadmill while studying.  total time 25:02.  

NB 1540 2014 Miles: 2.65
Running MilesSwimming YardsBike Miles
3.530.000.00

on treadmill studying for endocrine boards.  32:47 for 3.45 miles is 9:30 pace.  ran most of this at 6.3 miles per hour.  at around 22 minutes upped it to 6.4.  at 30:30 gradually icnreased it to 7 miles per hour.  cool down until 34 minutes

NB 1540 2014 Miles: 3.53
Running MilesSwimming YardsBike Miles
0.000.000.00

25 minutes on the exercise bike

Running MilesSwimming YardsBike Miles
3.250.000.00

treadmill again.  studying endocrine stuff.  started for several minutes at 6mph then upped it to 6.3 mph for most of the run.  picked it up to 6.4 mph at 25:30.  3 miles at 28:13.  Then went hard moving up to 7 mph.  at 30 minutes slowed down alot until I hit 3.25 miles.  total time 30:42.

NB 1540 2014 Miles: 3.25
Running MilesSwimming YardsBike Miles
5.000.000.00

first time out side in almost 2 weeks.  day off to prep for Mom and Dad's 60th anniversary party.  total time 46:19.  splits 9:18, 9:20, 9:19, 9:15, 9:07.

NB 1540 2014 Miles: 5.00
Running MilesSwimming YardsBike Miles
3.090.000.00

treadmill total time 28:01 for 3 miles then cooled off until 29 minutes.

NB 1540 2014 Miles: 3.09
Running MilesSwimming YardsBike Miles
6.000.000.00

morning:  4 miles in 37:19 on treadmill.  From 3.5 to 4 miles I icnreased by 0.1 mph every 0.05 miles.  I couldn't hold 7.3 mph for very long.

evening:  ran outside 2 miles in 18:43.  splits 9:23 then 9:20.

NB 1540 2014 Miles: 6.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes on the exercise bike

Running MilesSwimming YardsBike Miles
4.050.000.00

total running time 38 minutes.  treadmill so I could study for my boards. got to 6.3 mph by 1.5 minutes.  at 14 minutes or so I icnreased to 6.4 mph.  at 32:30 I went to 6.5 mph.  at 33 minutes I jumped to 6.7 mph.  thereafter I went up by 0.1 mph every 30 seconds until 7.3 mph which I sustained until 4 miles which was 37:23.  from there I slowed to 5.5 mph

NB 1540 2014 Miles: 4.05
Running MilesSwimming YardsBike Miles
6.000.000.00

total time 55:17.  started feeling easy with the hopes of a negative split work-out.  splits:  9:20,9:24, 9:21, 9:14, 9:04, 8:54.   28:05 out and 27:12 .  not bad.  I really fely good.  I think that the treadmill is actually helping.

NB 1540 2014 Miles: 6.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:34.  last mile in 8:40.  on treadmill while studying.

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
6.250.000.00

AM  3.75 miles.  36:08 on a treadmill.

pm 2.5 miles outside.  24:13.  9:40, 4:47, 9:46

NB 1540 2014 Miles: 6.25
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes on the exercise bike

Running MilesSwimming YardsBike Miles
4.100.000.00

on treadmill.  38:12.  4 miles in 36:59 then cool down.  at 31 minutes was at 6.6 miles per hour.  every 30 seconds I cinreased by 0.1 mph.  mazed out at 7.7 mph.

NB 1540 2014 Miles: 4.10
Running MilesSwimming YardsBike Miles
0.000.000.00

rode the bike outside with Beth for 30 minutes.

Running MilesSwimming YardsBike Miles
6.000.000.00

total running time 54:41.  outside.  loved it!!

splits 9:22, 9:10, 9:13, 9:09, 8:57, and 8:50.

NB 1540 2014 Miles: 6.00
Running MilesSwimming YardsBike Miles
0.000.000.00

sick

Running MilesSwimming YardsBike Miles
4.100.000.00

not feeling up to running in the morning.  Evening run was 4.1 miles.  34:57 3.75 miles, 37:13 4 miles, 38:20 4.1

at 31 minutes 6.6 mph then up by 0.1 mph every 30 seconds to 7.3 mph.

NB 1540 2014 Miles: 4.10
Running MilesSwimming YardsBike Miles
0.000.000.00

21 minutes on the bike

Running MilesSwimming YardsBike Miles
3.650.000.00

total time of 35:58.  very tired.  original intent was to run 5 miles but couldn't.  at 3.5 miles was at 34:28.

NB 1540 2014 Miles: 3.65
Running MilesSwimming YardsBike Miles
0.000.000.00

on call and no time to run

Running MilesSwimming YardsBike Miles
2.100.000.00

total time 20 minutes.  2 miles at 18:47.

NB 1540 2014 Miles: 2.10
Running MilesSwimming YardsBike Miles
2.120.000.00

total time 20 minutes.  2 miles at 18:34.

NB 1540 2014 Miles: 2.12
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes on the bike

Running MilesSwimming YardsBike Miles
2.150.000.00

total time 20 minutes.  ran 2 miles in 18:28.  went pretty hard the last 3 minutes

NB 1540 2014 Miles: 2.15
Running MilesSwimming YardsBike Miles
5.000.000.00

total time 47:21.  splits 9:24, 9:19, 9:19, 9:33, 9:46

 

ran at midday outside.  I was pretty hot by the end.

NB 1540 2014 Miles: 5.00
Running MilesSwimming YardsBike Miles
0.000.000.00

I hiked Flat Iron.  I am going to be sore.

Running MilesSwimming YardsBike Miles
3.000.000.00

I was really sore from my hike on Saturday.  total running time30:09.  splits 9:58, 10:14, 9:57.  My legs are so sore.  The run will help me get over the soreness quicker. 

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 28:56.  much better than yesterday but I am still really sore from that hike last Saturday.  splits 9:33, 9:54 (really lost focus), 9:29.

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 36:44.  splits 9:22, 9:20, 9:07, 8:55

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total time 56:00.  I ran with Andrew.  talked half the way adn then I was beat.  short mileage the alst 2 weeks really set me back compared to this distance on 8 aand 15 march.  splits 9:20, 9:20, 9:12, 9:16, 9:17, 9:35.  Andrew left me in the dust on the last mile.

NB 1540 2014 Miles: 6.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:20.  pushed the second half.  splits 9:14, 9:15, 8:51

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 36:26.  splits 9:19, 9:02, 8:59, 9:06.  the last mile was a struggle.

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes bike

Running MilesSwimming YardsBike Miles
4.000.000.00

total time 36:33.  splits 9:24, 9:20, 9:05, 8:44.

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
6.000.000.00

I only got 5.5 hours of sleep.  I was really sluggish on this run.  total time 56:23.  

splits 9:20, 9:24, 9:19, 9:25, 9:27, 9:28

NB 1540 2014 Miles: 6.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 26:54.  splits 9:06, 9:02, 8:46

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 35:53.  after 7 minutes warm-up, I ran 2 hard and 2 easy for 6 reps.  then at 32 minutes I went hard for 1 minute and at 34 minutes I went hard until the end.  splits 8:53, 8:36, 9:01, 9:23.  my 6th hard session wasn't very fast in reality.

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes exercise bik

Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 36:53.  splits 9:23, 9:22, 9:00, 9:08  tired to finish hard but legs were sore the whole time.

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total time 56:47.  splits 8:41, 8:49, 8:59, 9:39, 9:38, 11:01.

NB 1540 2014 Miles: 6.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 28 minutes.  I was just flat off.  splits 9:35, 9:39, 8:46

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 36:38.  ran 3 minutes hard at 7, 15, 24 and 33 minutes.  splits8:57, 9:03, 9:09, 9:29.

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes exercise bike

Running MilesSwimming YardsBike Miles
4.000.000.00

total time 36:32.  splits 9:20, 9:24, 9:14, 8:34

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total time 56:53.  it was windy and I struggled against the wind until my turn around at 3 miles.  splits 9:34, 9:44, 9:36, 9:21, 9:19,9:19.  out in 28:54 with the wind and back in 27:59.

NB 1540 2014 Miles: 6.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:18.  splits 9:28, 9:17, 8:30.

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 37:10.  After a 10 minute warm-up I ran 1 minute hard 2 minute recovery.  I discovered at the turn around that I had had the wind at my back for the first 2 miles and it was stiffer than I realized.  aplits 9:20, 8:48, 9:29, 9:33.

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 37:36.  the wind was a problem again.  I thought I was going to gradually speed up each mile from start to finish but the wind took it out of me.  splits 9:28, 9:11, 9:30, 9:27

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
5.000.000.00

total time 47:44.  splits 9:10, 9:12, 9:28, 9:28, 10:26.  I was really sore so I stretched alot.  Didn't realize that I was going faster than usual til I got to the first mile..  The run went down hill from there.

NB 1540 2014 Miles: 5.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:01.  I intended to got hard the hole time.  run was better than I expected.  splits 9:02, 9:16, 8:43

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 36:56.  I ran 2:30 hard once each mile at 6 minutes, 15 minutes, 24 minutes and 34 minutes.  splits 8:54, 8:55, 9:13, and 9:54

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes exercise bike

Running MilesSwimming YardsBike Miles
4.000.000.00

total time 37:50.  I took it easy the whole time.  9:33, 9:32, 9:26, 9:19

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total time 55:43.  I stretched a lot and then deliberately tried to avoid going to hard.  I was trying to run a minute faster on the way back but just couldn't do it.  splits 9:23, 9:18, 9:19, 9:08, 9:10, and 9:25  Out in 28 minutes back in 27:43... I thought i could run sub 9 the last mile but I was mistaken

I rode the bike hard for about 35 minutes one hour after I finished the run..

NB 1540 2014 Miles: 6.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:52.  splits 9:34, 9:19, 8:59.

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

it was really windy this morning.  Out with the wind and back against it.  total time 37:06.  at 7 minutes I ran 1 minute hard 2 minutes recovery for the rest of the way.  splits 9:05, 8:31, 9:41, 9:49

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes on the bike outdoors

Running MilesSwimming YardsBike Miles
3.000.000.00

short on time.  total time 27:44.   splits 9:21, 9:18, 9:05

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
6.000.000.00

I did some extra stretching and felt like I was taking it easy.  It was much hotter this morning and warmed up significantly while I was running.  total running time 56:52.  splits9:21, 9:14, 9:11, 9:24, 9:26, 10:16

I also road 8 miles on the bike

NB 1540 2014 Miles: 6.00
Running MilesSwimming YardsBike Miles
3.000.000.00

time 27:59 splits 9:33, 9:32, 8:54

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

time 36:19  splits 9:05, 8:51, 9:00 and 9:23  at 7 minutes I ran 1 minute hard and 2 minutes recovery all the way to the end of the run.  no wind

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
0.000.000.00

5 miles on the bike... 19+ minutes

Running MilesSwimming YardsBike Miles
4.000.000.00

total time 36:27.  started off slow for about 4 minutes and then gradually upped the tempo every few minutes.  I was trying to keep it gradual until the last half mile.  splits 9:14, 9:12,

9:08, 8:53

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
7.000.000.00

total time 68:08.  I tried really hard to run pretty even.  I just ran out of gas.  splits 9:25, 9:26, 9:25, 9:28, 9:47, 9:45, 10:52

 

I also rode 8 miles on the bike

NB 1540 2014 Miles: 7.00
Comments
From Burt on Wed, May 28, 2014 at 17:38:58 from 174.26.202.177

Looking good!

Running MilesSwimming YardsBike Miles
5.000.000.00

total time 46:53.  splits 9:20, 9:24, 9:09, 9:09, 9:51.

 

also road 5 miles on the bike.

 

NB 1540 2014 Miles: 5.00
Running MilesSwimming YardsBike Miles
5.000.000.00

in Provo.  total time 49:46.  I didn't feel well.  Turned around at 24 minutes.  The way back on the Provo River trails was subtle but it was uphill.  I totally died.

NB 1540 2014 Miles: 5.00
Running MilesSwimming YardsBike Miles
2.000.000.00

short on time.  total time 18:42.  splits 9:22 and 9:20.  felt awful too.  traveled. only got 6 hours of sleep.

NB 1540 2014 Miles: 2.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 38:58.  I am not sure why I am so sluggish?  I warmed up for 16 minutes and then I did 2 minutes fartlek foillowed by 4 minutes recovery.  I was really tired after only 3 of these.  splits 9:32, 9:14, 9:37, 10:35.

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes on bike outside

Running MilesSwimming YardsBike Miles
4.000.000.00

i woke up feeling tired.  I did some extra stretching and then I started slow and gradually sped up.  total time 36:53.  splits 9:21, 9:07, 9:10, 9:15

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total time 56:55.  temp at start was 70 and at the end of the run was 74.  I left on the run at 5:30.  I was trying to go slow initially so that I could negative split.  I had stretched well though and so my effort was deceptive.  splits 9:35, 9:18, 9:14, 9:30, 9:33, 9:55 

NB 1540 2014 Miles: 6.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:07.  gradually sped up all the way.  splits 9:18, 9:09, 8:40

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
0.000.000.00

rough night on call.  no exercise

Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:42.  splits 9:31, 9:18, 8:53

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:23.  got more sleep.  splits 9:30, 9:04, 8:49

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:26.  splits 9:23, 9:09, 8:54

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
3.400.000.00

in San francisco.  ran the streets early in the morning.  The distance is a guess.  total time 33 minutes.

NB 1540 2014 Miles: 3.40
Running MilesSwimming YardsBike Miles
2.000.000.00

back in Arizona and really tired.  I intended to run 3 but was so tired and I avhe so much to do.  total time 18:48.  splits 9:33 and 9:15

NB 1540 2014 Miles: 2.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes on the road bike

Running MilesSwimming YardsBike Miles
4.000.000.00

total time 37:14... I did eight 30 second fartleks with around 2 minute recovery.  then at 24 minutes I ran hard to the end.  splits 9:25, 9:05, 9:25, 9:19 

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
2.000.000.00

short on time... total running time 18:06  splits 9:26 and 8:40

NB 1540 2014 Miles: 2.00
Running MilesSwimming YardsBike Miles
4.000.000.00

my watch is down and the phone got cancelled out. I know I ran this in 37 something and that my last miles was sub 9.

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:24 splits 9:20, 9:10, 8:54

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 36:48.  splits 9:30, 9:16, 9:05, 8:57

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes outside riding the bike

Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:16  splits 9:19, 9:14, 8:43

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
5.000.000.00

longest run in 3 weeks.  things have been busy.  It was the hottest morning of the year so fat too.  my last mile showed it.  total time 48:54  splits 9:30, 9:25, 9:25, 9:44, 10:49

NB 1540 2014 Miles: 5.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:30.  outside and hot.  9:30, 9:08, 8:52.

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

on the treadmill with a ceiling fan, a floor fan, and the AC running.  36:46  splits 9:22, 9:17, 9:10, 8:57

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes bike outside

Running MilesSwimming YardsBike Miles
4.000.000.00

total time 36:51.  splits 9:29, 9:19, 9:09, 8:54

on the treadmill inside the cool house.

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
0.000.000.00

bike ride for 45 minutes

Running MilesSwimming YardsBike Miles
5.500.000.00

planned on running 6 on the treadmill but I started to fade.  total time 52:36.  splits 9:43, 9:40, 9:31, 9:32, 9:27, half 4:44

NB 1540 2014 Miles: 5.50
Running MilesSwimming YardsBike Miles
3.000.000.00

treadmill.  total time 9:28, 9:16, 8:42

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

speedwork on a treadmill.  total time 36:37.  wamred up for 7 minutes gradually getting to 6.3 mph by 3 minutes.  at 7 minutes I went 1 minute hard 2 minutes easy.  at 7,10,13, and 16 minutes I ran 7 mph (recovery at 6,3 MPH).  then I gradually got faster 19 (7.1), 22 (7.2), 25 and 28 (7.3) while staying at 6.3 mph for recovery.  at 31 I slowed to 7 mph and then did the recovery at 6.2 mph.  at 34 minutes I ran 7.0 then at 35 I sped up by 0.1 mph every 30 seconds from 7.0 to 7.4 with no break.  splits 9:25, 9:11, 9:06, 8:55

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
0.000.000.00

hard 40 minutes on the bike outside.  really humid.

Running MilesSwimming YardsBike Miles
3.100.000.00

ran in the mountains.  the uphill the first day killed me.  total time 31:41.  no splits.

NB 1540 2014 Miles: 3.10
Running MilesSwimming YardsBike Miles
5.300.000.00

ran in the mountains again.  felt better.  uphill the first half did slow me down.  total time 51:55.

NB 1540 2014 Miles: 5.30
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 37:31.  splits 9:31, 9:09, 8:51.  on a treadmill

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

treadmill today... treadmill starting catching after the speedwork was over.  I am worried that I may not be able to use it again.  total time 37:56.  I ran quater mile repeats after 1 mile warm up I did quater mile hard 1/8 mile at 12 min mile pace.  my cool down was really slow ebcause of the treadmill.  splits 9:25, 8:57, 9:22, 10:12

2:07 (1:25), 2:01 (1:25), 1:59 (1:25), 1:58 (1:32), 1:57 (1:32), 1:58

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes on the exercise bike

Running MilesSwimming YardsBike Miles
4.000.000.00

outside run due to treadmill problems.  tried to do a progression run speeding upe very 6 minutes.  I made it through about 26 minutes.  total time 39:31.  splits 9:37, 9:14, 9:04, 11:35

 

NB 1540 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
5.000.000.00

tradmill was looked at on Thursday.  it needs a new belt.  They tightened it up and said it might work but it didn't so I ran outside again.  brutal.  tried to go slow initially and then speed up the alst 2 miles.  It didn't work.  total time 49:55.  splits 9:40, 9:48, 9:49, 9:38, 11:00.

first thing up weighed 179.5 lbs.  after BM , morning void, and 5 miles outside weight is 175 lbs

NB 1540 2014 Miles: 5.00
Running MilesSwimming YardsBike Miles
3.000.000.00

outside again.  waiting for treadmill belt.  total time 27:55.  splits 9:30, 9:40, 8:45.  I was totally surprised by the second mile.  I thought I had actually sped up.  this heat and humidity is messing with my mind!  :)

 

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total running time 27:36 splits 9:14, 9:15, 9:07.  at 7, 11,15,19,23,and 27 minutes when 2 minutes hard followed by 2 minutes easy.

NB 1540 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes outside on the bike at 5 am.  it was 90 degrees!

Running MilesSwimming YardsBike Miles
2.000.000.00

had a bad night on call.  went to bed at 9:30.  got 5 calls ebtweem 11 and 2:30 am.  couldn't fall back asleep.  reset the alarm and then couldn't sleep past 4:55 so I decided ro run 2.  88 degrees at 5 am.  ran 9:43 and 10:07 for total of 19:50.  treadmill was fixed today.

NB 1540 2014 Miles: 2.00
Running MilesSwimming YardsBike Miles
6.100.000.00

total time 58:03.  on treadmill again yeah!!!  started treamill at 0.01 distance and 6 miles in 56:53.  deliberately held it down at beginning so that I could negative split.  splits 9:59, 9:41, 9:31, 9:23, 9:20, 9:00.  this is probably the best work-out I have had in awhile. I had a find behind me and a ceiling fan.  I had pushed the temp down in the hosue too.  It is at least 10 degrees hotter outside.

Running MilesSwimming YardsBike Miles
3.100.000.00

total time was 28:08.  at 0.01 I started my stop watch and I ran kind of a tempo run with each mile faster.  splits 9:28, 9:04, 8:32... 3 miles in 27:04.

this was a treadmill run with fans blowing!!

NB 1540 2014 Miles: 3.10
Running MilesSwimming YardsBike Miles
4.100.000.00

treadmill sure is the way to go in the summer. total run 36:58.  

ran 4 miles with a speed work-out.  starting at 7 minutes I went 1 minute hard and 2 minutes easier.  started at 7.5 mph for the hard but gradually got to 8 mph.  easier time was at 6.3 mph.  splits were 9:28, 8:54, 8:47, 8:45 for total time of 35:54

NB 1540 2014 Miles: 4.10
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes bike ride outside

Running MilesSwimming YardsBike Miles
4.600.000.00

total time 42:45.  I ran 4.5 miles timing it.  I gradually sped up the whole run but wasn't pushing it until the last half mile.  time for the 4.5 miles... 41:31, splits 9:29, 9:22, 9:14, 9:05, 4:21.

running inside when the choice is 85 degrees with humidity outside has been awesome!

NB 1540 2014 Miles: 4.60
Running MilesSwimming YardsBike Miles
6.600.000.00

total time 60:49.  on the treadmill.  at 10 minutes warm-up I did a ladder 1 min hard (7 mph) 1 min easy (6 mph) then 2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1.  As the easy one got longer I upped the speed but never went faster than 6.3.  For the last 3 ahrd segments I ran 7.1, 7.2, anad 7.3 mph respectively.  did 6.5 miles timing in59:40.  splits 9:38, 9:01, 9:15, 9:04, 9:09, 9:00, 4:33

rode 44 minutes on the bike... 8 or 9 miles.

NB 1540 2014 Miles: 6.60
Running MilesSwimming YardsBike Miles
3.100.000.00

treadmill run.  total time 28:00.  ran 3 miles steady splits 9:26, 8:58, 8:31 for 26:55 time.

NB 1540 2014 Miles: 3.10
Running MilesSwimming YardsBike Miles
4.200.000.00

treadmill.  total time 37:40.  ran 4 clocking it with 10 minutes warm-up then 1/2 mile hard (7.5 mph) and 1/2 mile easier.  did 3 of these.  after the last I went easy for 2 minutes and then the last quarter mile hard.  time for 4 miles was 35:30.  splits 9:29, 8:46, 8:47, 8:28. 

NB 1540 #2 2014 Miles: 4.20
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes outside on the bike

Running MilesSwimming YardsBike Miles
4.320.000.00

total running 40 minutes.  I did 4.25 for specific time in 39:05.  splits 9:28, 9:14, 9:14, 8:55, quarter miles in 2:14.

at 30 minutes I started 1 minute hard (7-7.5 mph) 1 minute easy (6 mph). 

NB 1540 #2 2014 Miles: 4.32
Running MilesSwimming YardsBike Miles
5.400.000.00

roads in Tukwila Washingont.  51:09

NB 1540 #2 2014 Miles: 5.40
Running MilesSwimming YardsBike Miles
4.600.000.00

treadmill.  total time 41:31.  did 4.5 as a workout in 40:15.  warmed up 10 minutes and then did tempo run until 4 miles...cruised 1/4 mile then 1/4 mile hard.  splits 9:26, 8:59, 8:49, 8:42, 2:22, 1:57

NB 1540 #2 2014 Miles: 4.60
Running MilesSwimming YardsBike Miles
4.500.000.00

AM- 20 minutes on the bike outside

PM treadmill.  total run 40:09.  4.25 timed at 37:22.

I ran .75 for warm-up and then 7 x quarter mile (7.5, 7.5, 7.6, 7.7, 7.8, 7.9, 8 mph) with quarter mile rest(6.3 mph) 

mile splits 9:06, 8:44, 8:38, 8:31

NB 1540 #2 2014 Miles: 4.50
Running MilesSwimming YardsBike Miles
2.400.000.00

total time 22:29.  I timed 2.25 trying to go easy but did the last 0.25 harder.  time 20:54- splits 9:35, 9:16, 2:03.

NB 1540 #2 2014 Miles: 2.40
Running MilesSwimming YardsBike Miles
6.500.000.00

total run 61:05.  splits 9:41, 9:31, 9:23, 9:14, 9:05, 8:53, 5:18. when I hit 6 miles I was dead and really slowed down for a bit.  6 miles was in 55:47

NB 1540 #2 2014 Miles: 6.50
Running MilesSwimming YardsBike Miles
3.100.000.00

total run 27:14.  time 3 miles in 26:06.  i ran 5 minutes warm-up and then went hard for 1 minutes (8mph) alternating with easy for 1 minute(6 mph).  splits 9:03, 8:30, 8:33.

NB 1540 #2 2014 Miles: 3.10
Running MilesSwimming YardsBike Miles
4.400.000.00

total run 40:31.  timed 4.25...ran steady for 4 then hard for 0.25.  total time 38:58 splits  9:25, 9:14, 9:14, 9:12, 1:53

NB 1540 #2 2014 Miles: 4.40
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes on the bike outside

Running MilesSwimming YardsBike Miles
5.000.000.00

ran outside with andrew and keturah.  the temp was 79 but the humidity 51%.  I did not fair well.  total time 49:24.  splits 9:34, 9:18, 9:30, 10:13, 10:49

NB 1540 #2 2014 Miles: 5.00
Running MilesSwimming YardsBike Miles
4.500.000.00

total time 42:50.  wamred up for a mile and then need 0.5 hard and 0.5 recovery x 3 then 0.25 hard.  splits  9:31, 9:02, 9:32, 9:49, 4:46.  800 splits 3:55, 4:00, 4:06

NB 1540 #2 2014 Miles: 4.50
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:32.  after 7 minutes warm-up I ran 2 minutes hard 2 minutes recovery.

splits 9:02, 9:08, 9:21

NB 1540 #2 2014 Miles: 3.00
Comments
From Burt on Tue, Aug 26, 2014 at 10:14:56 from 174.17.221.237

Good morning, Don. Hope everything's going well for you.

From peds endo doc on Thu, Aug 28, 2014 at 07:40:51 from 71.211.91.87

yes...super busy at work but still finding time to run. thanks!

From Burt on Sat, Aug 30, 2014 at 01:28:42 from 174.17.221.237

Did you ever open up that shoe store that you wanted to?

From peds endo doc on Mon, Sep 01, 2014 at 08:10:53 from 71.211.91.87

no... at this point that would be more work than I am willing to put out. I will work a few more years and then my wife and I will go on a mission.

Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:51.  splits 9:17, 9:08, 9:26... pretty humid

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes on the bike outside this morning

Running MilesSwimming YardsBike Miles
5.000.000.00

total time 46:23.  splits 9:36, 9:31, 9:23, 9:14, 8:39.  at 38 minutes I went 1 minute hard (8 mph) and 1 minutes easier (6.3 mph) x 3.

NB 1540 #2 2014 Miles: 5.00
Running MilesSwimming YardsBike Miles
5.000.000.00

total time 45:49  on treadmill.  at 37:30 went 1 minute hard (8mph) and 1 minute easier (6-6.3 mpmh) x 4.  splits 9:38, 9:22, 9:14, 9:06, 8:30.

NB 1540 #2 2014 Miles: 5.00
Running MilesSwimming YardsBike Miles
5.000.000.00

total running time 45:28.  after 1 mile warm-up I did a tempo run at 6.7 mph for three miles... then I did a quarter mile at 8mph pace then I cooled down starting at 6mph and going up by 0.1 every 30 seconds...the last half mile was at 6.5 mph.  splits 9:41, 8:58, 8:57, 8:57, 1:53 (last mile 8:55).

NB 1540 #2 2014 Miles: 5.00
Running MilesSwimming YardsBike Miles
3.500.000.00

total time 30:41.  hard x 1 minute recovery x 1 minute starting at 6 minutes through 28 minutes.  splits 8:59, 8:40, 8:34, 4:29

NB 1540 #2 2014 Miles: 3.50
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes outside on the bike

Running MilesSwimming YardsBike Miles
3.500.000.00

total time 31:15.  at 2.5 miles I ran 0.25 at 8 mph.  splits 9:08, 9:02, 8:36, 4:29

NB 1540 #2 2014 Miles: 3.50
Running MilesSwimming YardsBike Miles
5.300.000.00

total time 50:27.  purposely trying to stay even and slow.  I did pretty well.  splits 9:30,9;31, 9:32, 9:31, 9:32,  2:51

NB 1540 #2 2014 Miles: 5.30
Running MilesSwimming YardsBike Miles
3.500.000.00

total time 31:35.  splits 9:22, 9:06, 8:49, and 4:18.

NB 1540 #2 2014 Miles: 3.50
Running MilesSwimming YardsBike Miles
4.500.000.00

total time 40:11.  after 0.75 warm-up I did 6 x 0.25 with 0.25 recovery. cool down 1 mile.  Fast at 8 mph recovery at 6 mph.  all 0.25 were at 1:53.  all rests at 2:30.  

 

splits 8:55, 8:44, 8:45, 9:05 and 4:41

NB 1540 #2 2014 Miles: 4.50
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes outside on the bike.

Running MilesSwimming YardsBike Miles
4.000.000.00

total time 38:20.  I ran outside because it was cooler but the humidity was 75% and I really struggled.  splits 9:28, 9:10, 9:38, 10:03.

NB 1540 #2 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total time 55:48.  treadmill in the afternoon.  splits 9:31, 9:22, 9:23, 9:14, 9:13, 9:06.

NB 1540 #2 2014 Miles: 6.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 38:20.  outside.  antsy to run outside but the temp was 79 with 50% humidity.  I tried to push the 3rd mile.  then was kind of dead.  splits 9:25, 9:30, 8:45, 10:40.

NB 1540 #2 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
3.000.000.00

my back started bugging me last night.  I almost didn't run.  I iced it ebfore running and then had to start out really slow.  firt half mile was around 5:40.  I then gradually sped up although the ehat and humidity also limited me.  total time29:56.  splits 10:23, 9:54, 9:39

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
0.000.000.00

back really bothering me.  no exercise today.

Running MilesSwimming YardsBike Miles
3.000.000.00

mid-day yesterday my back started loosening up.  I am grateful that it did.

total time 28:17.  splits 9:26, 9:27, 9:25.

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total time 1:04.1  outside run.  humidity killed me despite trying to start out slow.  splits 9:43, 9:44, 10:00, 10:40, 11:32, 12:32

NB 1540 #2 2014 Miles: 6.00
Running MilesSwimming YardsBike Miles
3.000.000.00

i was really tired this morning.  I have gained weight too which ahs slowed me down.  I think it is the stress.  total time 28:15

splits 9:33, 9:20, 9:22

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
5.000.000.00

total time 48:37.  splits 9:40, 9:35, 9:44, 9:40, 9:58

NB 1540 #2 2014 Miles: 5.00
Running MilesSwimming YardsBike Miles
0.000.000.00

30 minutes on the bike outside.

Running MilesSwimming YardsBike Miles
4.000.000.00

total time 37:18.  at 6 minutes I ran 2 hard 2 recovery until at 34 minutes when I went hard til the end.  hard tos tart out with was much faster than the ahrd at the end.

splits 9:24, 8:58, 9:08, 9:49

NB 1540 #2 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
6.000.000.00

treadmill...raining too hard.  total time 56:14

splits 9:38, 9:31, 9:32, 9:23, 9:14, 8:57

NB 1540 #2 2014 Miles: 6.00
Running MilesSwimming YardsBike Miles
3.150.000.00

distance is a guess.  I ran the streets as the paths are still too muddy to run on.

total time 30:01

NB 1540 #2 2014 Miles: 3.15
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 48:22  splits 9:32, 9:30, 9:39, 9:21, 9:37  much cooler weather.

NB 1540 #2 2014 Miles: 5.10
Running MilesSwimming YardsBike Miles
0.000.000.00

28.5 minutes on the bike outside.

Running MilesSwimming YardsBike Miles
3.000.000.00

not feeling well so I only ran 3 miles.  total time29:06.  splits 9:43, 9:55, 9:28.

I intended to run 4 but I am coming down with something.

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
7.000.000.00

Total time 70:08

Splits 9:22, 9:37,9:37, 9:38, 9:40, 10:41, 11:33

Started too fast but slowed to a good pace... Felt hard during the 5th mile... Couldn't hold it at all near the end. I have a lot of work to do.

NB 1540 #2 2014 Miles: 7.00
Running MilesSwimming YardsBike Miles
3.000.000.00

Total time 28 minutes. On a treadmill in California.

Splits 9:51, 9:18, 8:51

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
3.000.000.00

Outside on pavement... Time 28:30. No idea of splits.

Walking so much at Disneyland that I didn't run a lot this week.

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total running time 58:18.  splits 9:31, 9:39, 9:44, 9:51, 9:42, 9:51

we were at Disneyland this week.  On my feet for >12 hours Monday, Tuesday, and Thursday.  My legs feel dead and I think I gained some weight too.  I got up at 4:30 am to run this morning since I have a diabetes event to attend.  I will need a nap either today or tomorrow.

NB 1540 #2 2014 Miles: 6.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:16.  at 6 moniutes alternated 1 minute hard, 1 minute recovery until the end of the run.  splits 9:01, 9:06, 9:09

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.500.000.00

total time 43:08.  after 1 mile warm-up did 1/2 mile hard half mile recovery.  Half miles got slow pretty quick.  splits... 9:39, 4:10, 5:07, 4:20, 5:13, 4:38, 5:19, 4:43.

NB 1540 #2 2014 Miles: 4.50
Running MilesSwimming YardsBike Miles
0.000.000.00

25 minutes exercise bike

Running MilesSwimming YardsBike Miles
4.000.000.00

total time 37:06.  at 8 minutes started 2 minutes hard and 2 minutes recovery until 30 minutes when I recovered for 4 minutes and then went hard.  splits 9:09, 8:46, 9:24, 9:47

NB 1540 #2 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
7.000.000.00

total time 68:00.  plan was to start slow and got a little faster each mile.  didn't quite work but thisw as the best long run in a long while.  splits 9:58, 9:51, 9:43, 9:37, 9:25, 9:28, 9:58.  the cooler mornings sure help.

NB 1540 #2 2014 Miles: 7.00
Running MilesSwimming YardsBike Miles
3.000.000.00

after 6 minutes started 1 minute hard 1 minute recovery.  total time 27:04.  splits 9:13, 8:52, 8:59

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 37:15.  starting at 5 minutes ran a ladder 1-1-2-2-3-3-4-4-3-3-2-2-1-1

splits 9:08, 9:08, 9:12, 9:47.  I wsa tired and sore at the start.

NB 1540 #2 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
0.000.000.00

30 minutes on the bike.  about 7 miles

Running MilesSwimming YardsBike Miles
4.350.000.00

started out pretty good.  PLanning for 5 miles tempo.  Just before the 2.5 mile marker I rolled my ankle on a rock.  had my headlamp on but didn't see it.  tried to run through it but it gradually got worse.  at about 4 miles I walked for a bit and then ran a bit more.  forgot to get the 4 miles split but it was over 11 minutes.  total time 44:09  splits 9:24, 9:16, 9:37, 15:52

NB 1540 #2 2014 Miles: 4.35
Running MilesSwimming YardsBike Miles
0.000.000.00

ankle sprain didn't allow running

Running MilesSwimming YardsBike Miles
0.000.000.00

short on time.  rode bike 18 minutes outside

Running MilesSwimming YardsBike Miles
2.000.000.00

testing my ankle.  2 miles.  total time 19:50.  splits 9:53, 9:57

NB 1540 #2 2014 Miles: 2.00
Running MilesSwimming YardsBike Miles
3.000.000.00

my ankle is still fairly swollen.  I run without pain but I am trying to not over do it.  total time28:45.  Splits 9:38, 9:31, 9:36.

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

the ankle is gradually getting better. I probably could have gone farther but I didn't want to push my luck.

 

Total time 38:27.  splits 9:38, 9:33, 9:26, 9:51.

NB 1540 #2 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:38.  at 5 minutes started 1 min hard 1 minute recovery.  the hard wasn't terribly fast.  splits 9:17, 9:02, 9:19.

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 37:13.  starting at 6 minutes did a ladder (hard then recovery) 1-1-2-2-3-3-4-4-3-3-2-2-1-1  splits 9:13, 9:10, 9:18, 9:32

NB 1540 #2 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes on the exercise bike

Running MilesSwimming YardsBike Miles
4.000.000.00

total time 37:03.  I decided to start out regular and then try to gradually speed up and hold it.  splits 9:14, 9:01, 9:16, 9:32.  didn't meet my goal but I did run at a faster steady pace then I ahve in a long time.

NB 1540 #2 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
5.000.000.00

ankle almost better.  still thought that I shouldn't go too long.  tried to push it more.  I need to lose some weight.

total time 47:08.  splits 9:35, 9:31, 9:25, 9:15, 9:22

NB 1540 #2 2014 Miles: 5.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:51.  starting at 6 minutes I ran 1 minute hard and 1 minute recovery.  The ahrd was harder than I had run in awhile but it didn't last long.  splits  9:04, 9:10, 9:37

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:45.  did e half mile hard.  I am SLOW.  splits 4:49, 4:09, 4:55, 4:17, 4:59, 4:36.

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes bike

Running MilesSwimming YardsBike Miles
3.000.000.00

i have been on call this week and getting up really early to have time to run.  total time 27:28  starting at 6 minutes I did 1.5 minutes hard then 2.5 minutes recovery.  splits 9:20, 9:00, 9:08

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
6.000.000.00

can't run tomorrow and got off from work early today.  still was feeling sluggish. total time 58: 32.  splits 9:53, 10:02, 9:48, 9:35, 9:32, 9:42

NB 1540 #2 2014 Miles: 6.00
Running MilesSwimming YardsBike Miles
3.000.000.00

I decided to gradually speed up and then try to hold it as long as possible.  It was cold outside.  total time 27:19.  splits 9:14, 9:02, 9:03

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 37:08  I did 2 minutes hard (simulating 400 meters)- after the first one I ran active recovery for 2 minutes.  After that I decided to to active recovery for 3 minutes.  I did a total of 7 2 minutes hard.  splits 9:10, 9:06, 9:12, 9:40.

afterwards I did the plyometrics suggested in the November Runner's World.  I am so out of shape!  I was only able to do 1 set.  I suspect that I will be very sore.

NB 1540 #2 2014 Miles: 4.00
Comments
From Burt on Tue, Nov 18, 2014 at 07:52:29 from 174.17.82.224

yeah, plyometrics will do that to ya. :)

Running MilesSwimming YardsBike Miles
4.000.000.00

so sore from the plyometrics that I almost decided not to run.  I spent extra time strestching.  the run went better than expected.  total time 37:04.  splits 9:32, 9:14, 9:12, 9:06.

NB 1540 #2 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
0.000.000.00

33 minutes on the bike outside

Running MilesSwimming YardsBike Miles
6.000.000.00

57:42.  just long was not trying to go hard.  splits 9:34, 9:40, 9:36, 9:44, 9:32, 9:35

NB 1540 #2 2014 Miles: 6.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 28:01.  I ran 2 minutes hard during every mile.  I really slowed down after my 2 second 2 minutes hard.  splits 9:10, 9:11, 9:40

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

the plan was just to run but not push it.  total time 37:42.  splits 9:42, 9:21, 9:31, 9:08 ( I did push the last 3 minutes).

NB 1540 #2 2014 Miles: 4.00
Race: Gilbert Turkey trot (3.1 Miles) 00:25:58
Running MilesSwimming YardsBike Miles
5.800.000.00

warmed up for 20 minutes.  colled down for 12 minutes.  Guessing these were at 12 minutes pace.

race.. did it in racing flats and totally didn't know my pace.  splits were 8:00, 8:51, 8:41, 0:26

NB 1540 #2 2014 Miles: 5.80
Comments
From Burt on Fri, Nov 28, 2014 at 15:39:51 from 174.17.93.246

Nice job. My sister-in-law wanted me to do this race with her, but I opted not to.

Running MilesSwimming YardsBike Miles
7.000.000.00

needed to run off some calories.  total time 66:47.  tried really hard to go easy splits 9:42, 9:41, 9:44, 9:42, 9:25, 9:16, 9:17.  At the 4.5 miles mark I picked up the pace (first half mile after 4 miles was 4:50 and the second was 4:35).  The last mile was quite a challenge to hold the pace.

NB 1540 #2 2014 Miles: 7.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:25.  At 6 minutes I ran 1 minute hard and 2 minutes recovery all the way until the end.  splits 9:14, 9:03, 9:08

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.200.000.00

i am really bummed.  I was planning on running 4.5 miles and pushing the second half in a tempo run.  However, at almost the half way point I felt a sharp twinge in my right hamstring.  I walked for awhile and then jogged.  This is pretty weird.

total time 45:26.  splits 9:27, 9:29, 2:08.13:00 (walk almost half then jog), 11:22.

NB 1540 #2 2014 Miles: 4.20
Running MilesSwimming YardsBike Miles
4.050.000.00

leg still bothering me so I stretched extra and went out pretty slow.  I then picked it up only to 10 minutes per mile page.  total runing to was 41:36

NB 1540 #2 2014 Miles: 4.05
Running MilesSwimming YardsBike Miles
7.000.000.00

total time 66:51.  Wasn't sure how my leg would handle this.  I iced it first.  It was muddy so I ran mostly on the cement.  9:56, 9:29, 9:24, 9:36, 9:20, 9:22, 9:44.  I didn't think I had slowed so much for the last mile.

NB 1540 #2 2014 Miles: 7.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:10.  I decided not to do itnervals but to try to gradually speed up.  splits were 9:12, 8:56, 9:02.  the mud was still a problem.  I went a different way for the last mile so it may actually have been faster just a bit longer.

in the evening I rode the bike outside for 30 minutes

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.100.000.00

first and last mile 1.05... as is the last mile fore yesterday.

total time 38:28.  third mile went hard as i could hoping for 8 flat but the biking from last night likely affected me.  splits 9:42, 9:36, 8:23, 10:47.  first two minutes of the 4th mile were recovery.

NB 1540 #2 2014 Miles: 4.10
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 37:20.  I was going to just go easy but then I decided to push the last half mile. splits 9:30, 9:29, 9:22, 8:59.

NB 1540 #2 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total running time 27:49.  starting at 5 minutes I did 1 minute hard and 2 minutes recovery.  Since I ahd a longer rest I tried to go harder.  The last mile my recovery was much slower.  splits 9:08, 9:01, 9:40

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 39:32.  I had a really long day and then only got 6.5 hours sleep.  I started slow and was never able to speed up.  splits 9:48, 9:43, 10:06, 9:55

NB 1540 #2 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes on the exercise bike.  it was raining outside.

Running MilesSwimming YardsBike Miles
4.000.000.00

total time 37:21.  I ran 2 minutes hard at 5, 15, 25, and 35 minutes (actually for the last one I went hard to the end so 2:21).  my recovery got slower after the 3rd one.  splits 9:18, 9;00, 9:19, 9:43

NB 1540 #2 2014 Miles: 4.00
Running MilesSwimming YardsBike Miles
7.000.000.00

total time 66:51.  splits: 9:36, 9:42, 9:35, 9:38, 9:25, 9:29, 9:27

NB 1540 #2 2014 Miles: 7.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 28:30.  feeling fairly slow and sluggish.  splits 9:28, 9:42, 9:20

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 37:31.  ran with my son Jeff.  splits 9:39, 9:38, 9:05, 9:09

NB 1540 #2 2014 Miles: 4.00
Comments
From Mack on Fri, Dec 26, 2014 at 12:14:37 from 198.0.33.89

Always good to run with one of your kids. Great bonding activity.

Running MilesSwimming YardsBike Miles
6.000.000.00

total running time 57:00.  splits 9:45, 9:33, 9:32, 9:29, 9:20, 9:21

NB 1540 #2 2014 Miles: 6.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 38:07.  splits 9:35, 9:42, 9:35, 9:15.

NB 1540 #2 2014 Miles: 4.00
Comments
From Mack on Sat, Dec 27, 2014 at 10:14:04 from 198.0.33.89

Nice job getting the miles in!

From peds endo doc on Sun, Dec 28, 2014 at 05:56:19 from 71.211.91.87

Thanks! Do I know you?

From Mack on Sun, Dec 28, 2014 at 11:45:33 from 198.0.33.89

No you don't know me.

I've been away from the board for a few years and am just trying to get back into regular posting. While browsing around I just happened across your blog and thought I would be neighborly by saying something nice.

By your profile I can see that we have a lot in common in terms of pace and distance etc. And I noticed that you are doggedly consistent (which is what I need to learn to do)... so I thought I might follow your blog for a while...see if it inspires me to get more consistent.

Also, your title of peds endo doc really caught my eye because I'm a pediatric dentist and in dentistry we refer to my specialty as "pedo" and sometimes "peds." We refer to the root canal specialty in dentistry as "endo." But I've not ever seen them strung together like that so I assume you are probably a physician or other healthcare worker of some sort. Anyway, sorry to bother you. Happy running to you.

From peds endo doc on Sun, Dec 28, 2014 at 11:50:36 from 71.211.91.87

Thanks! I didn't mean to sound like it was a bother just surprised as almost noone ever comments on my blog.

My son started running with Sasha in college and I got turned on to this blog years ago. good luck with your efforts!

Running MilesSwimming YardsBike Miles
3.000.000.00

total time 28 minutes.  ran 8 fartleks untimed during the run.  splits 9:15, 9:18, 9:27

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
3.000.000.00

I was tired when I got up at 4:30.  I went to bed around 9:20 but I got 5 calls between 10 and 1 am.  Fortunately I fell right back to sleep each time.  I was unable to push much today.  total time 28:40.  splits 9:34, 9:42, 9:24

NB 1540 #2 2014 Miles: 3.00
Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes exercise bike

Running MilesSwimming YardsBike Miles
827.900.000.00
NB 1540 #2 2013 Miles: 30.25NB 1540 2014 Miles: 450.08NB 1540 #2 2014 Miles: 341.47
Debt Reduction Calculator
Featured Announcements
Recent Comments: