my exercise

total time 40:38.  it had rained so I had to run a path that I wasn't familiar with distance.  I had on stertch between about 2.4 and 3.4 which I knew was a mile and I ran it in 9:49.  I didn't sleep well being on call and I felt sluggish on the run.

started slow and just ran slower.  not sure what was up toher than that it was really cold this morning?  total time 70:58.  splits 9:50, 9:43, forgot to get the 3rd mile, 19:44, 9:57, 10:17, 11:28. 

total running time 27:33.  at 6 minutes I ran 1 hard then 2 recovery.  splits 9:12, 9:04, 9:17

morning 4 miles  total time 38:35.  splits 9:39, 9:53, 9:50, 9:13

evening 3 miles total time 29:12.  splits 9:40, 9:43, 9:49

20 minutes on the exercise bike

tried for a tempo rn.  total time 37 minutes.  splits 9:21, 9:09, 9:09, 9:21

I did plyometrics for 8 minutes.  I got 1 set done and I was dead.  I need to do this about once a week to get stronger.  I am doing the routine written about in the November 2014 Runner's World.  that recommends doing 4 sets but I will take awhile to work up to 4 sets.

long run tried to go slow for ahlf adn then speed up.  didn't really wrok much but I didn't slow down!!

total time 79:31.  splits  9:58, 9:53, 10:00, 9:59, 9:34, 10:00, 10:00, 10:07

total time 27:19.  at 5 minutes started going 1 minute hard with 2 minutes recovery.  it was raining so ont he roads I don't have splits.

AM 4 miles

total time 38:10.  took it easy until the last half mile.  splits 9:39, 9:35, 9:38, 9:19 (4:49, 4:29)

PM 3 miles

total time 30:07.  pretty sore.  splits 10:08, 9:58, 10:01

20 minutes on the exercise bike

total time 38:46.  I didn't want to go supoer hard but I wanted to put some hard stuff into the run today.  I did 2 half miles hard.

splits 9:45, (3:58, 5:15) 9:13, (5:05, 4:11) 9:16, 10:32

10 minutes of plyometric... this stuff kicks my behind!

long day...goal was to try to speed up the last 3 miles.

total time 89:34.  splits 9:47, 9:51, 10:07 (lost focus?), 9:52, 9:49, 9:42, 9:49, 10:13, 10:25.

didn't quite make my goal.  longest run for me in a long long time.

total time27:53.  ran 1 minute hard 2 minutes easy starting at 5 minutes.  splits 9: 18, 9:17, 9:18

4 in AM  total time 37:22.  splits 9:33, 9:16, 9:13, 9:20

3 in PM total time 29:37.  splits 9:48, 9:54, 9:55

15 minutes on exercise bike at 4 am.  busy day.

total time 38:23.  started slow and wanted to run a really fast mile for the 3rd mile.  I thought I could go faster than that but I had wind in my face.  splits 9:44, 9:40, 8:45, 10:13

20 minutes of plyometrics.  tried a different routine.  ouch!

total time 99:25.  started very comfortable.  at the turn around I picked it up.  I am getting stronger.  splits 9:52, 10:00, 10:05, 10:00, 10:01, tried to pick it up slightly on the way back 9:48, 9:40, 9:40, 9:52, 10:28

total time 37:12.  at 6 minutes I ran 2 minutes hard 4 minutes recovery for the remainder of the run.  splits 9:20, 9:15, 9:10, 9:27.

total time 47:01.  splits 9:38, 9:23, 9:20, 9:25, 9:14.

20 minutes on the exercise bike

total time 46:55.  9:37, 9:28, 9:30, 9:18, 9:02.

15 minutes of plyometrics... I am getting better.

cut back today.  total time 77:19.  splits 10:00, 9:45, 9:40, 9:40, 9:32, 9:28, 9:27, 9:48

total time 28:25.  splits 9:55, 9:25, 9:05

total time 47:48.  splits 9:41, 9:42, 9:37, 9:35, 9:12

20 minutes on exercise bike

total time 45:52.  strongest run in a long time.  split 9:31, 9:27, 9:07, 8:54, 8:52.

new shoes.  total running time 76:28.  splits 9:32, 9:42, 9:53, 9:41, 9:31, 9:24, 9:18, 9:27.

About 1.5 minutes into my run I got on a path right as this group of 6 women were running by.  I knew they were going faster than me and tried to not let it affect my pace but when I got to my first mile mark I was surprised.  I ahd to deliberately try to slow down.Then by the 3rd mile I had slowed down too much.  I am feeling much stronger lately.  I still feel fat and slow!

total time 27:06.  at 7 minutes I ran 1 minute hard and 2 minutes recovery all the way until the end.  splits 9:9:17, 8:51, 8:58

morning 5 miles...legs tired from going hard yesterday.  total time 46:41.  splits 9:30, 9:27, 9:21, 9:02, 9:20

afternoon 3 miles...went really easy.  total time 29:20.  splits 9:51, 9:46, 9:43

20 minutes on the exercise bike

total time 38:31.  i decided to take it easy for 2 miles and then go hard for 1 mile.  last time I did that I wasn't very please.  This time I was surprised.  I was dying at the end.  Proably did the first 0.7 in 7:50 pace.  splits 9:47, 9:39, 8:09, 10:57.

23 minutes of plyometrics.  I am getting stronger

total time 74:18.  I warmed up for 15 minutes and then I did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 then continued for 2 minutes recovery and then did 1-1-1-1-1-1-1 until finished.  splits: 9:34, 9:12, 9:08, 9:11, 9:16, 9:12, 9:09, 9:38

total time 28:53.  I was trying to takie it easy but I was surprised by how slow the second mile was so I picked it up.  splits 9:39, 9:57, 9:17

planned on running in the morning but had abdominal cramping for over an hour from 2 am to 3:15 am.  slept until 6 am and didn't run.

in the late afternoon I ran without stretching until the 2 miles turn around spot when I stetched for mamybe a minute.  total time 35:47.  splits 9:12, 8:55, 8:46, 8:55

20 on exercise bike

total time 45:57.  splits 9:26, 9:22, 9:06, 9:02, 9:01

I did 20 minutes of plyometrics

total time 74:55.  after 15 minute warm-up I ran 2 minutes up tempo and 3 minutes recovery.  splits 9:45, 9:22, 9:15, 9:02, 9:09, 9:23, 9:25, 9:35

total time 29:21.  I was feeling really tired and I didn't push at all.  splits 9:55, 9:50, 9:36

total time 28:37.  ran 1 up-tempo 2 recovery starting at 7 minutes.  no splits because it had rained so I ran the roads.

20 minutes on the exercise bike

total time 37:54.  splits 9:35, 9:24, 9:24, 9:31.  last full day on call and I ahd to get up at 4:20 am to have time to run.  I didn't ahve the energy to push.

late run...didn't have time for 8 miles.  total 56:43.  first half done almost completely against the wind.  It felt a lot like it hindered me but then I didn't feel like I was getting much help on the way back until I looked at the splits.  9:33, 9:45, 9:40, 9:28, 8:59, 9:17

sick...didn't run

total time 47:21.  wasn't totally over the illness.  splits 9:42, 9:29, 9:15, 9:19, 9:35

Treadmill, slow 19:30

Immediately after I rode for 22 minutes on the exercise bike.

In San Diego... Distance estimated based on perceived pace.

Total time 47:09

total time 56:29.  I ran along the pier in San Diego.  I did an out and back and the distance is estimated by level of perceived effort.  I turned around at 29 minutes and came back in 27:29.

total time 27:02.  at 6 minutes did 1 minute up tempo and 2 minutes recovery.  splits 9:11, 8:53, 8:59

total time 36:43.  ran 1/2 mile hard at 1 mile, 2 mile, and 3.5 mile.  splits 9:18, 8:56 (4:00, 4:56), 9:08 (4:05, 5:03), 9:21(4:52, 4:29).

20 minutes on the exercise bike

total time 36:57.  I have felt really tired.  I pushed it anyway after a warm-up and then was tired the rest of the day.  spilts 9:25, 9:03, 9:05, 9:24 

short on time again.  total time 55:30.  I stretched well and also had been up for awhile.  I started out feeling like the effort was really easy.  I intended to run negative splits but this went better than expected.  splits 9:30, 9:17, 9:21, 9:13, 9:02, 9:07.  mission acomplished!

total time27:54.  just ran until last 1/2 mile then pushed.  splits 9:37, 9:27, 4:37, 4:14 (8:51)

feeling really tired.  Had no ability to push it.  total tme 38:36.  splits 9:35, 9:29, 9:41, 9:51.

30 minutes on the bike outside

total running time 57:28.  I am on vacatino and I got 7.5 hours sleep but still didn't feel well.

spliuts 9:34, 8:59, 9:17, 9:28, 9:43, 10:28.  I didn't realize until the turn around point that I ahd the wind at my back.  On the way home I was running into the wind and it was tough.  Plus...as the day has progressed I realize that I am coming down with something (I am writing this 13 hours after I did the run).

sick... no condition to run

off today.  ran in the sunlight of the morning.  total time 37:41.  splits 9:32, 9;33, 9:26, 9:10.  

total time 36:18.  at 10 minutes I started 1 minute up tempo 2 minutes recovery until finishing with 1 minute tempo at 29 minutes.  Then I went hard at 33 minutes until the end.  splits: 9:22, 8:54, 8:57, 9:05.

20 minutes exercise bike

total time 47:19.  splits 9:30, 9:33, 9:31, 9:30, 9:15.

awful run. felt terrible.  total tim 72:14.  splits 9:35, 9:31, 9:33, 9:54, 10:25, 10:36, 12:40

total time 27:19.  At 6 minutes I ran 1 minute uptempo and 2 minutes recovery.  splits 9:21, 8:59, 8:59

total time 36:50.  at 10 minutes ran 2 minutes up tempo and 3 minutes recovery.  splits 9:32, 9:00, 9:05, 9:13

20 minutes exercise bike

total time 37:22.  feeling kind of sluggish but I picked it up gradually.  splits 9:38, 9:25, 9:17, 9:02

last Satruday was not a good day for 7 miles.  today went much better.  total time 67:40

splits 9:45, 9:36, 9:45, 9:46, 9:34, 9:39, 9:36

tired and sluggish  total time 29:15, 9:48, 9:51, 9:36

AM  also tired and sluggish  total time 28:53.  splits 9:36, 9:43, 9:34.  3 miles

PM  ran 0.7 miles slow with my grandson Samuel.  then ran 2 miles 19:55.  splits 10:05 and 9:50

20 minutes exercise bike

tried to run a uniformly fast(for me) workout.  total time 36:00.  splits 9:17, 8:53, 8:57, 8:53 

total time 49:40.  I had a work out that I thought would fit into a 5 mile run.  at about 30 minutes I realzied it would fit into a 6 mile run to I cut out the 5 minute recovery on my ladder and made it 4 minutes recovery.  starting at 4 minutes hard alternating with recovery until 5 minutes hard then 4 minutes recovery then 4 minutes hard then 3 minutes recovery, etc.  1-1-2-2-3-3-4-4-5-4-4-3-3-2-2-1-1.  I had to extend the run in order to finish this.  splits 9:15, 8:49, 8:55, 9:06, 9:13, 4:22.

total time 28:26.  feeling pretty sluggish  splts 9:31, 9:42, 9:13

total time 36:12.  at 7 minutes I ran 1 minute hard and 2 minutes recovery until the end of the run.  splits 9:14, 8:52, 9:01, 9:05.

20 minutes exercise bike

total time 46:12.  splits 9:29, 9:14, 9:13, 9:17, 9:00

no time to run this morning.  i am on call and so I ran on the treadmill got 3 calls during the run so quit at 4 miles.  total time 37: 30.  splits 9:40, 9:34, 9:22, 8:54

total time 28:12.  felt sluggish and tired.  splits 9:28, 9:27, 9:18

on call.  only time for 3 miles.  total time 27:12.  stating at 7 minutes- 1 min up tempo 2 minutes recovery.  splits 9:02, 9:09, 9:01

20 minutes exercise bike

total time 27:53.  splits 9:35, 9:16, 9:02

total time 67:23.  splits 9:54, 9:38, 9:39, 9:33, 9:33, 9:30, 9:36

total time 27:48.  splits 9:24, 9:10, 9:14

total time 36:46.  I warmed up for 1 mile and then I ran 1/2 mile hard and half mile recovery.  splits 9:45, 4:02, 4:56, 3:55, 5:05, 4:09, 4:54

                                          8:58            9:00         9:03

20 minutes on the bike

total time 36:46.  tried to go a bit faster every mile.  splits 9:30, 9:10, 8:59, 9:08

total time 67 minutes.  splits 9:35, 9:22, 9:27, 9:35, 9:25, 9:33, 10:03

total time 28:20.  it rained so I didn't run my usual route.  no splits.

total time 27:00.  at 8 minutes I went 1 minute hard and 2 mintues recovery.  splits 9:22, 9:08, 9:07, 9:23

20 minutes exercise bike

total time 36:41.  i was pretty tired so I just started running with no specific plan and ultimately I decided to just try to go faster each mile.  splits 9:39, 9:17, 8:53, 8:52.

total running time55:27.  splits 9:34, 9:24, 9:22, 9:10, 8:58, 8:59.  felt sluggish initially but then really felt good.

total tim 26:42.  tempo  splits 9:14, 8:48, 8:40

I ran on the track 5 x 400 with 200 recovery and then 1 200 fast to compelte 2 miles on the track.  1.2 warm-up and 1.2 cool down.  total time 41:59.. 400 splits 2:04, 2:06, 2:05, 2:07, 2:06, 1:02 (200.  overall splits 11:29 warm-up, 8:51, 9:21 (only 2.5 laps fast), 12:17.

20 minutes on the exercise bike

total time 43:32.  I was feeling pretty sluggish.  thought about trying to push it but only got 6 hours sleep and had really tired legs.  splits: 9:38, 9:29, 5:35(0.6) 9:28, 9:21.

total time 56:57.  splits 9:35, 9:28, 9:31, 9:26, 9:16, 9:41

total time 28:57.  not feeling well and just ran without pushing it.  splits 9:47, 9:38, 9:32

total time 46:31.  splits 9:28, 9:27, 9:12, 9:13, 9:11.

I may not ahve time to exercise the rest of the week.  I rode the exercise bike for 15 minutes and then I ran 3 miles.  Got up at 4:15 am.

total time running 28:18.  splits 9:35, 9:31, 9:12

Afternoon run after being on my feet most of the day. Felt really sluggish. Guess for the distance. Total time 29:50

I didn't run yesterday as we were driving all day.  Today I was exhausted and couldn't go hard.  total time 38:54.  splits  9:32, 9:42, 9:49, 9:52

25 minutes on the exercise bike

total time 46:29.  after a 10 minute warm-up I went 2 minutes hard 2 minutes recovery until 36 minutes.  That was seven 2 minute hards (@400m).  The 6th and the 7th were struggles.  The last mile was really slow.  splits 9:33, 8:41, 8:49, 9:15, 10:10

total time 67:56.  I started out slow and wanted to finish fast.  I started speeding up too soon.  splits 9:50, 9:28, 9:23, 9:32, 9:30, 9:34, 10:40

total time 36:46.  at 1 mile warm up I ran 1/2 mile hard 1 mile recover, 1.2 mile hard 1/2 mile recovery then 1/2 mile hard.  splits9:31, 4:01 (4:53) (4:42) 4:16, (5:05) 4:19                                                                                              8:54            8:58             9:24

total time 47:57. i started out moderate thinking I could run fast each mile.  the heat and yesterday's run got to me.  splits 9:27, 9:17, 9:08, 9:26, 10:39

10 minutesd on the bike outside.  it was nice

I haven't slept well for several nights in a row.  It was all I could do to run.  total time 38:51.  splits 9:42, 9:32, 9:43, 9:53

total time 56:55.  ran on treadmill  splits 9:50, 9:30, 9:27, 9:22, 9:23, 9:23

stiff and sore and couldn't get going.  total time 29:09.  splits 9:54, 9:44, 9:31

calls woke me up numerous times,  I ran out of duty but didn't feel well.

total tim 29:00.  splits 9:31, 9:45, 9:44

got 7 hours sleep but still feel behind.  took it easy on 2 miles total time19:26.  splits 9:46, 9:40

rode 15 minutes on the exercise bike immediately after the run

total time 28:13.  At 7 minutes I ran 1 minute hard and 2 minutes reocvery.  splits 9:33, 9:14, 9:26

I am so tired.  My brother wants me to run a half marathon with him on 11 July.  I thought I would jump the mileage.  it was harder than I thought.  total tim 96:33.  splits 9:46, 9:51, 9:52, 9:53, 9:54, 10:25, 11:33, 11:45 (inlcudes 2 minutes of walking), 13:35 (inlcudes 3 minutes of walking).  I'll have to keep increasing the mileage.

total time38:02.  splits 9:39, 9:25, 9:37, 9:22

total time 46:50.  after 10 minutes warm-up I did a ladder 1-1-2-2-3-3-4-4-3-3-2-2-1 finishing at 41  then at 44 I tried to pick up the apce until the end but it wasn't much of a pick-up

splits 9:40, 8:55, 9:17, 9:15, 9:43

20 minutes on the bike.

total time 37:45.  splits 9:44, 9:29, 9:17, 9:15

total time 92:57.  I deliberately set out to run slower at the beginning and to be able to run the whole thing without walking.  3 weeks until the bucket of blood half marathon.

split: 10:39, 10:32, 10:30, 10:09, 10:01, 10:05, 10:05, 10:15, 10:41.

total running time 37:49..  splits 9:30, 9:27, 9:29, 9:23

total time 48:36.  at 10 minutes I ran one minute hard and 2 minutes recovery for 10 one minute hard.  I had warm up and cool down too.

splits 9:50, 9:09, 9:20, 9:28, 10:49

20 minutes on the bike outside

total time 50:57.  I really needed to go slow today.  splits 10:05, 10:08, 10:17, 10:08, 10:19

it was 84 when I started at 4:45 am and 88 when I finished.  total time 1.49:59.  I carried 32 oz of water with me.  sips and sprinkles on my head.  I lost 4 pounds in weight.  splits.10:23, 10:18, 10:20, 10:28, 10:25, 10:41, 11:07, 11:51, 11:45, 12:39

total time 37:58 with splits of 9:29, 9:22, 9:34, 9:33

totasl time 51:20.  it was hot!  at 10 minutes I went up tempo for 30 seconds and recovery for 2.5 minutes.  I died the last mile.  splits 9:44, 9:14, 9:23, 9:51, 13:10

20 minutes on bike outside

on treadmill.  starting taper.  total time 29:23.  splits 10:02, 9:41, 9:40

total time 57:55.  the distance is a little bit of a guess.  I was trying to run slow but in Orgeon it is so much cooler that easy running was faster.  I was going off the distance on my phone.  I broke in my new shoes but I was still put another 50-80 miles on my old shoes.

total time 31:18.  with Jeff Boyd.

back in arizona on the treadmill.  total time 28:34.  splits 9:41, 9:31, 9:22

rode the bike for 20 minutes.  walked around the block

total time 28:42.  splits 9:48, 9:33, 9:22.

I ran outside...temp 78 when I left.  next stop half-marathon on Saturday.

tough day for me.  I knew I wasn't ready to run fast.  i was hoping to run 10:30 pace but my final time was @ 11:51 pace.  I really didn't know what to expect from the altitude and the hills and I was not ready for that at all.  Mike's phone gave the following splits for us for the first 6 miles 9:30, 10:18, 10:35, 10:58 (hills), 10:31. 10:10.  I didn't stay with Mike much longer than 6.5 miles.  He finished in 2:17:24.  I fought off thoughts of stopping.  I knew I had slowed down alot and I just tried to hang in there.  I am super sore in the quads which makes me think that the climbing was most of the challenge.  Anyway.. I ran a half marathon when I was 16 and did it in 75 minutes in Nebraska.   i'll never see times like that again. 

I am really sore.  I thought about not running today.  I was on the treadmill and was abnle to control the pace.  total time 20:02.  splits 10:37 and 9:25.  hopefully this will help get the soreness to go away quicker.

outside...too hot!!

33:48 total time.  splits 9:55,4:51, 9:26, 9:36

20 minutes outside on the bike

outside.  my treadmill is broken.'

total time 44:08.  splits 9:59, 9:36, 4:33, 9:48, 10:10.  it was too hot to run outside.

total time 62:53.  It was hot and humid and i didn't do well.  splits 9:53, 9:51, 9:58, 10:36, (walked first 2 minutes of mile 5 and mile 6) 10:45, 11:50.

total time 28:00.  at 5 minutes I went 1 minute hard 2 minutes easy until the end.  splits 9:17, 9:12, 9:31.

temp 80 degrees with 56% humidity at 4:45 am.

total time 37:51.  splits 9:42, 9:29, 9:17, 9:24

79 degrees and 47% humidity at the beginning of my run.

I rode hard on the bike for 20 minutes

total time 38:51.  i wasn't feeling too hot so I wasn't sure what I would do but decided to do a half mile hard after warm-up ... I was contemplating doing as second one but then decided against it.  splits  9:52, 9:55, (3:53, 5:22), 9:50

                                                                 9:15

it was 79 degrees and 38% humidity when I left for my run.  

total time 61:31.  no walking.  81 degrees and 42% humidity when I started.

splits 10:01, 10:00, 10:05, 10:08, 10:29, 10:50

total time 28:00.  splits 9:28, 9:17, 9:15.  

82 degrees but only 24% humidity.

treadmill got fixed yeterday.  thank goodness!  this morning was 83 and 44% humidity.  inside i tunred the air to 77 and had 3 fans on me.

total time 37:57.  splits 9:47, 9:32, 9:25, 9:13

20 minutes on the bike

treadmill run.  3 fans on me.  air at 77.  indoor humidity 38%.  total time 60:44

splits 10:19, 10:10, 10:10, 10:10, 10:08, 9:48

treadmill.

total time27:58.  splits 9:46, 9:20, 8:52

treadmill run.  total 37:58.  splits 9:46, 9:31, 9:27, 9:14

total time 18:55.  splits 9:24, 9:31

I rode the bike outside 16 minutes.

short on time.  got up at 4:20 to get this done.

total time 28:30.  on treadmill

splits 9:39, 9:32, 9:20

in Park City running at altitude.  really not sure of the distance but felt sluggish so this is a guess.  41 minutes.

guess opn the distance.  time 30:37.  runnig outside at altitude.

in Park City.  I thought I had run 5 but it was for sure not 5.  maybe not even 4.8.  total time49:43.  the altitude and hills are killers.

total time 59:27.  not really sure of the distance but my phone says this is close.

I don't usually count hiks as running miles but we hiked for 2 miles at or above 9,000 feet so I thought I could count this!

treadmill running.  really hot outside!  total time 27:52.  splits 9:31, 9:17, 9:04

treadmill run

total time 37:15.  after 10 minutes warm-up I did 1 minute up tempo and 2 minutes recovery.  the up tempo ranged from 7  to 7.4 mph.  the recovery was at 6.3 mph.

splits 9:34, 9:08, 9:01, 9:32

21 minutes on the bike.  afterwards I did some plyometrics and 15 pushups.

sore from plyometrics yesterday.  treadmill run.  took it easy.  total time38:30.

splits 9:48, 9:40, 9:32, 9:30

treadmill run.  total time 56:37  ran a ladder after 5 minutes warm-up.  1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 then 1:37 cool down.  through the 4 minutes I was running 6.7 mph for fast and 6.2 mph for recovery.  All the rest of the fast tempos were at 6.7 mph but at th 5 minut recovery it was 1 min 6mph then the rest 6.2 mph.  at 4 minute recover it was 6 mph for 2 min adn 6.2 mph for 2 min. a fter that all the recovery runs were 6 mph until the last min and cool down which was at 5.7 mph.  I am really wiped out now.

splits 9:28, 9:17, 9:16, 9:25, 9:26, 9:45

total time 32:56.  tried to do a tempo run.  splits 9:31, 9:22, 9:23, 4:40.

total time 48:49.  tried tot ake it easy...actually couldn't even hold what I thought should be easy as I had to slow down at 3.5 miles.

splits 9:49, 9:42, 9:39, 9:46, 9:53

20 minutes on the bike hard!

total time 32:36.  After half mile warm-up I ran quarter mile repeats at 7.5 mph with an eighth of a mile recovery at 5.7 mph.  the 7th quarter mile started at 7 mph and finished at 7.1 mph.  the last recovery was at 5.5 mph for hafl a lap and then I gradually increased to 6 mph.

splits 9:26, 8:55, 9:09, 5:06.

total time 69:15.  plan was to take it easy.

splits 10:17, 10:00, 9:50, 9:41, 9:41, 10:00, 9:47.  this felt easy through 4.  I was struggling at 5 which is why I slowed it down.  the last mile I alternated a bit faster and a bit slower each eighth of a mile since I was struggling.

goal is 1,000 miles by the end of the year.  I will ahve to pick it up to make that.

total time 37:15.  after 5 minutes I ran 1.5 minutes uptempo(6.7 mph) 1.5 min recovery(6.2 mph).  at 36 minutes I ran 7.5 mph until the end

splits 9:28, 9:18, 9:19, 9:10.

Outside 76 degrees and 61% humidity.  total time 49:30.  guess on the distance.  I ran about 9:25 pace for the first 3-3.5 miles and then between 9;45 and 10:10 pace for the last bit.  There was mud everywhere so I didn't get a split except for between 1.3 and 2.35 miles which I ran in 9:40.

20 minutes on the bike outside.

total time 39:52.  I ran 4 minutes hard (7.5 mph) twice.  once at 1 minutes and the next time at 24 minutes.  it was a killer.  splits 9:40, 8:48, 8:53, 9:44, 2:47.

outside... humidity killed me.  78 degrees and 58% humidity.  I really ran slow.

total time 82:40.  walked for 1:30 at 4.5, 5.5, and 6.5 miles.  splits 9:44, 9:52, 10:11, 10:11, 5:25, 11:33, 12:18, 13:27.

I have decided that if I am going tog et faster I have got to run tinervals and I have to run lsower in between the intervals.  I ran outside.  79 degrees but the humidity was 47%.  I went to the junior high track. I still biffed it at the end but we'll see how this goes in the long run.

total time 55:33.  ran 1.2 miles warm up in 12:02, the 400 hard 200 easy x 7 followed by one lap slow and then cool down of 1.2 miles this time in 15:35

2:01, 1:33, 2:01, 1:32, 2:00, 1:40, 1:59, 1:42, 2:04, 1:47, 2:08, 1:50, 2:11, 3:29

mile splits on the track 9:07, 10:11

rode bike over 6 miles with my wife an hour later.

treadmill.  trying to take it easy.  total time 34:44.  splits 9:54, 9:40, 9:32, 4:35, 1:03

treadmill.  after 1 mile warm-up I ran half a lap hard and a quarter lap slow.  I did 10 half laps 9 at 8 mph with slow at 5mph.  10th one was at 7.5 mph.  then I ran 2 laps slow gradually going from 4.5 mph to 6 mph.  I then did 3 more half a lap fast at 7.5 mph and slow as at 4.5 mph.  I then ran slow until the end.  total time 51:35.  splits 9:59, 8:57, 9:11, 5:30, 7:41 (3 laps), 10:17

outside again.  78 degrees and 49% humidity at the beginning of my run.  82 degrees at the end of my run.  just about 2 minutes longer than my run last Saturday but a half mile longer!  total time 84:44.  splits  10:12, 10:00, 10:12, 10:02, 10:14, 10:39, 10:51, 12:33.  The last mile was with full sun shining on me the whole time.  I have been dragging the rest of the day.

outside!  75 degrees and 63% humidity.  trying to take it easy.  total time 49:38.  splits 9:57, 9:49, 9:40, 9:52, 10:20.

outside.  79 degrees and 58% humidity.  tehe was a breeze that helped.  total time 50:42.  after 11 minutes warm-up I ran hard for 2 minutes and then recovered for 1:40.  cool down the last mile.  splits 10:02, 9:13, 9:45, 10:01, 11:43

20 minutes on the bike outside.

outside temp 73 degrees adn 49% humidity.  best day for running in AZ in 2 months!

total time 48:46.  tempo run  splits 9:20, 9:08, 9:11, 9:16...then deliberately slow 11:50

74 degrees when I started but had 2 nights in a row of suboptimal sleep and I didn't head out until 6:40.  so... total time 86:22.  splits 10:15, 10;10, 10:08, 9:58, 10:32, 10:58, 11:49, 12:34

treadmill.  it was hot and humud outside.  planned on 5 but for some reason I was tired and couldn't do it.  my heart rate was out of control.  I had to slow way dow.  total time 31:08.  splits 10:16, 10:26, 10:25

outside... 71 degrees but 75% humidity.  after 10 minute warm-up I ran 2 minutes hard 1:40 recovery- the 8th hard itnerval ended at 37:40.  then I ran recovery until 46 minutes when I did one more 2 minute hard interval.  total time 49:45  splits 9:39, 8:54, 9:52, 9:58, 11:22 

20 minutes bike outside

didn't sleep well.  72 degrees and 67% humidity.  tired.  total time 40:03.  splits 10:05, 9:52, 10:11, 9:55

total time 63:15.  splits 9:51, 9:51, 10:01, 10:20, 11:27, 11:45

outside 77 degrees 39% humidity to start the run.  got home at 75 degrees and 45% humidity.

I am on call and I got woken up at least 4 times over night.  I probably shouldn't have run but I got woken up at 4:30 and couldn't get back to sleep.

3 more calls during the night.  went to sleep at 8:30 pm got up at 4:30 am.  Not sure how much sleep I gto but it was interrupted 3 times.  thought I would have a good work-out but was sluggish.  total time 28:56.  starting at 5 minutes I ran 1 min hard and 2 minutes recovery.  hard wasn't realy ahrd for long adn recovery was slow.  splits 9:30,  9:56, 9:30

got a better night sleep.  still on call.  total time 27:56.  it was cooler outside.  started slow but started gradually speeding up after 5 minutes.  splits 9:37, 9:17, 9:02

another sub-optimal night of sleep with numerous calls.  I sure will be glad when I am not on call.  I was really sluggish at first but then decided to push it with about 1.25 to go.  total time 29:05.  splits 10:09, 9:54, 9:02

temp when I left 66 degrees!  Finally.  total time 68:45.  splits 9:56, 9:50, 9:48, 9:48, 9:44, 9:41, 9:57.

just went out to run.  73 degrees at thes tart of the run.  total time 37:56.  splits 9:25, 9:22, 9:32, 9:37

didn't sleep well.  planned on running 5 but cut it to 4.  rain meant going all pavement and being unsure of splits.  guess on the distance.  total time 39:58.  splits 12:51, 9:37 (1.05), 9:59 (1), 7:31.

16 minutes outside on the bike

total guess on the mileage.  I was up near Christopher Creek an had been on my feet for 8 hours when I attempted to run.  I was already spent and the altitude killed me.

I ran in the evening after being up over 15 hours.  I was tired from the get go.  total time 31:01.  splits 10:24, 10:14, 10:23 

outside.  total time 27:54.  splits 9:18: 9:17, 9:19.

total time 49:19.  after 10 minutes warmup and ran 1 min hard and 2 minutes recovery then the cool down started after the 10th hard one.  splits 9:44, 9:06, 9:31, 9:50, 11:08

total time 38:43.  warm-up 2 miles and then 1 mile hard.  I started off at a conservative hard pace thinking I could pikc it up the second hald but in fact I slowed.  splits 9:42, 9:30, 8:30, 11:01

bad day!  I didn't sleep well.  didn't feel well.  shouldn't have run but did.  total time 54:27.  splits: 9:34, 10:09, 11:08, 11:13, 12:23

still not feeling well.  was glad to run.  didn't feel like pushing it.  total time 29:25.  splits... I missed the 1 mile.. at 1.5 was 14:21, 4:52, 10:12

total time 49:47.  felt better than yesterday.  Itw as pretty humid outside.  after 10 minutes warm-up I did 1 minute hard and 2 minutes recovery.  splits 9:34, 9:24, 9:38, 9:49, the cool down 11:22.

total time 46: 44. 3 minutes faster than on Tuesday.  My goal was to warm up and then gradually get faster.  not sure I accomplished it but it was a nice run.  splits  9:26, 9:14, 9:16, 9:19, 9:30

evening run

total time 20:09.  I was really sore from this morning.  splits 9:52, 10:17

Another night not sleeping well but this run went well compared to how things have gone recently.  total time 57:43.  splits 9:48, 9:46, 9:35, 9:35, 9:30, 9:30.  It is nice to have cooler weather.

total time 38:43.  warmed up for 10 minutes and then went 1 minutes hard 1 minute really slow.  splits 9:48, 8:57, 9:36, 10:22 

my legs are quite sore today.  I wanted to go a bit faster but didn't have it in me.  total time 47:50.  splits 9:28, 9:17, 9:31, 9:46, 9:48

really short on time.  10 minutes on the exercise bike.

total time 48:09.  warmed up for 1.5 miles the did 3 half mile runs with 1 mile in between.  splits:  9:38, 4:47, 3:56, 10:29, 4:14, 5:26, 5:04, 4:35

evening:  really windy.  I was really sore.  total time 21:06.  splits 10:12, 10:54

total time 69:38.  tried to stay even.  splits 10:09, 9:56, 9:55, 9:59, 9:57, 9:43, 10:00

total time 37:20.  I got up pretty early after only a little over 6 hours sleep.  I just tried to gradually increase speed.  splits 9:29, 9:12, 9:16, 9:22

total time 70:39.  Usually my long wrong is after a day off but there won't be time for a long run the rest of the week.  I would tell that my legs weren't as fresh.  splits 9:48, 9:57, 9:56, 10:06, 10:07, 10:05, 10:42

in Cabo San Lucas.  needed to take it a bit easy.  3 miles in 30 minutes give or take a little.

marina at Cabo San Lucas.  felt better and ran faster/farther.  total time 30:10.  total guess for distanced.

got up early...pretty tired.  felt sluggish.  I assume I gained weight but still haven't weighed myself.  total time 40:01.  splits 9:48, 9:47, 10:16, 10:11

half mile with my 4 year grandson... watch was stopped and started  time 6:55

3 miles in windy conditions  total time 28:46  splits 9:50, 9:52, 9:03

rode the exercise bike for 14 minutes and then ran outside for 2 miles.  the cold weather was the first of the year.  wore gloves, a beanie, and long sleeve shirt.  total time 18:56  splits 9:40 and 9:16.

total running time 46:54.  after 10 minutes warm-up I ran a ladder  1-1-2-2-3-3-4-4-3-3-2-2-1-1.  splits 9:46, 8:57, 9:19, 9:20, 9:32

nice and cool for the run this morning.  did it in short sleeve shirt.  started with gloves for the first half of the run.  negative split felt great.  total time 72:40.  splits 10:00, 9:58, 10:03, 9:56, 4:50, 9:21, 9:07, 9:26.  9:20.9 pace for the last 3.5 miles.  best run in a long time.

total time 39:32.  it rained and I ran a route without good mile markesrs  i was really tired but here were segments 13:04, 9:44 (just over 1 mile), 9:49 (1 mile), 6:55 (I pikced up the pace at the end.

total time46:31.  after 10 minutes warm-up I ran 1 minute hard and 2 minutes recovery.  after the 10th hard I ran 4 minutes recovery and then 1 minute hard, 2 minutes recovery and then ahrd until the finish.  splits 9:35, 8:51, 9:22, 9:17, 9:26

15 minutes on exercsie bike in the morning.

right after that I ran total time 18:31.  splits 9:14, 9:17

total time 48:58.  I intended to ran 3 half mile intervals with one mile warm-up and then 1 mile recovery between each one.  I ahven't slept well for several nights in a row and after 2 I decided to not push it.  splits 9:41, (3:49, 5:18), 9:08, (5:20, 4:13) 9:33, 10:26, 10:09

I had another great negative split run.  I increased the mileage slightly.  Overall I would like to get much faster than I am right now but I think it will come as I try hard not to over do the fast parts of my running.  total time 76:51.  splits 10:00, 9:55, 10:03, 9:57, 9:27, 9:16, 9:04, 9:10

total time 28:36.  took it easy just a 1 minute up-tempo at 16 minutes and then at 25 minutes.  splits 9:32, 9:25, 9:39

total time 38:16.  taking is easy since I am running the Gilbert Turkey trot 5K.  splits 9:46, 9:32, 9:25, 9:32

25 minutes on the exercise bike

Iw armed up for 2.9 miles.  The race got started late whichw as frustrating and they didn't have mile markers.  I ran last year in just under 26 minutes.  They changed the course.  I was not able to finish strong so I likely went out too fast.  I set a goal to break 25 minutes but improving over last year is almost as good.  I'll need to lose some weight if I really want to get faster.  cool down was 2.2 miles give a take a bit.  

cold this morning.  I planned on running 9:50 place for 4 and then picking it up.  I was uneven with my pace and then wasn't quite able to hold what I picked it up to.  total time 76:16.  splits 9:47, 9:46, 9:59, 9:39, 9:23, 9:08, 9:09, 9:25.  this was faster than last week.

early Sunday morning I awoke nauseated and paced for over an hour before throwing up mulitple times over a 5-10 minutes period.  I had loose bowels as well.  I felt wiped out all day Sunday.  didn't run today.  still want to try to make 1,000 for the year.

started out conservative as I wasn't sure how I would feel.  I picked it up the second half.  Total time 48: 23.  splits 9:48, 9:55, 9:44, 9:23, 9:33.  first half 24:43 and second half 23:40

15 minutes on the exercise bike then 2 miles outside.  It was really cold... 36 degrees...really cold for this area of AZ.  total time 19:10.  Splits 9:36, 9:34

not sure what was up this morning.  I intended to run 5 miles and to do intervals.  I got really winded with just one and had to walk and then run slowly.  bad day!

total time 42:49.  splits 9:38, 11:17, 11:05, 10:49

total running time 68: 52.  splits 9:57, 9:55, 9:55, 9:55, 9:39, 9:38, 9:54

didn't feel particularly well.  tried to push the last 3 but wasn't very successful. 

tried to do a quick run today.  My lungs couldn't handle it.  needed more warm-up.  had to walk a bit during mile 2.  total time 39:38.  splits 9:16, 11:04, 9:51, 9:26

tired so took it easy.  total time 38:41.  splits 9:48, 9:25, 9:47, 9:41

25 minutes exercise bike

on all and got woken up 4 times between 9:30 pm and 4:30 am.  run was sluggish and I ahd to walk some.  I also messed up my watch so time was @ 41:45.  splits 9:49, 12:16, 10:03, 9:29

total time 87:55.  I ran steady slwo for 5 miles (49:56).  then I did a ladder 1-1-2-2-3-3-4-4-3-3-2-2-1-1-1-1-1-1.  I never have done a ladder that late into my work out.  splits were as follows: 10:04, 10:09, 9:59, 9:56, 9:48, 9:09, 9:47, 9:06, 9:57

total running time 38:35.  tired and sort.  spslits 9:46, 9:47, 9:34, 9:28

cold this morning.  ran in sweat pants and a jacket.  I have been really tired and slow lately.  total time 48:31.  9:55, 10:04, 9:47, 9:11, 9:35

20 minutes on the exercise bike

total running time 49:11.  it was really cold and I was really sluggish.  splits 10:15, 10:02, 9:47, 9:23, 9:44

I wasn't feeling totally well yesterday so I wasn't sure how the run would go today.  When I planned the month I intended to run 9 miles again today but I knew I wouldn't do that.  As I started my run I thought I would go 7 or 8 and I would decide at the 3 mile mark.  I also thought I would start at 10 min pace and thens ee what happened. well.. nothing went like that except I ran 8 miles.  total time 76:51.  splits 9:46, 9:30, 9:34, 9:30, 9:24, 9:32, 9:39, 9:56.  I was spent at the end but still this was a pretty good run.

cold adn I got up really early.  total time 39:27.  splits 9:43, 9:42, 9:46, 10:16.  not sure what is up with me but just don't seem to have any ability to pick up the pace.

I have this heavy feeling in my chest.  It has lingered and it takes a long time for me to really get warmed up.  total time 48:30,  splits 9:50, 9:50, 9:55, 9:38, 9:17