my exercise

total time 100:07.  at 60 minutes I did the ladder 1-1-2-2-3-3-4-4-3-3-2-2-1-1 the 1 minutes easy again then 1-1-1-1-  splits: 9:42, 9:58, 10:01, 10:00, 10:00, 9:59, 9:26, 10:07, 9:59, 10:55

30 minutes on thee xrcise bike and the plyometrics

on hard pavement as the ran saoked my regular routes.   total time 59:16.  I was really sore from the plyometrics and totally clueless about the distance.  a mile between 1.3 and 2.3 was 9:58, then the same mile between 3.7 and 4.7 was 9:43.    At 30 minutes I went 1 minute hard and 2 minutes easy.  I pushed the effort but it only resulte in 44 seconds faster for the return (turn around was at 30 minutes).

25 minutes on the exercise bike.  then 15 lunges and 15 squats.  ON Monday I did 30 lunges adn 30 squats and I was so sore Tuesday itw as painful

soreness alot better.  Raining hard again and I didn't think I could take more hard pavement miles so I ran ont eh treadmill.  The plan was for 6 miles but by 2.5 miles I was struggling ebcause it was 70 degrees in the house.  I did first half miles at 10 minutes pace and then the next 2 miles at 9:51 pace.  The enxt mile and a half I alternated 6.1 MPH, 6MPH, 5.9 MPH, and for one quarter I did 5.8 MPH.  At 4 miles I ran a quarter at 6.5 MPH then next quarter started at 5.5 MPH and gradually got up to 5.8 MPH, then 6.5 MPH for another quarter and the last quarter started at 5 MPH and gradually got back to 6 MPH.  total time 49:56.  splits 10:01, 9:51, 9:58, 10:04, 10:03

Not feeling well for several days.  I wasn't sure if I was going to be able to run 10.  did it slow but still did it.  102:03.  splits 10:00, 9:52, 9:56, 9:57, 9:57, 9:55, 9:59, 10:11, 10:27, 11:50.

30 minutes on the exercise bike the lunges and squats 2 sets of 15 each

cold.  second week of just 3 runs per week.  I ran 4 miles steady adn then the last 2 miles did 1 minutes up tempo adn 2 minutes recovery  total time 57:41  splits 9:36, 9:45, 9:45, 9:54, 9:14, 9:27.

30 minutes exercise bike

total time 58:57.  I ran 3 half miles as hard as I could at 1.5 miles,  3.5 miles, and 5.5 miles.  splits 9:36, 4:47, 4:13 (9 flat), 10:01, 5:07, 4:21 (9:28), 10:36, 5:13, 5:03 (10:16)

I am on call and was already p[lanning on going shorter but my calves were really mad at me for extra stretching and I went even shorter than plan.  at 1.25 miles my left calf got really tight.  at 3 miles the right calf.  it was pretty bad.  total time 60:38.  splits 9:50, 9:44, 10:10, 10:30, 10:04, 10:22.  my calves were screaming at me the rest of the day.

21 minutes on the exercise this morning followed immediately by 2 miles of running.  My calves are still pretty tight so I didn't push it at all.  total running 19:56.  splits 9:56, 10:00

total time 29:58.  My left thighs tarted bothering me too.  My calves are getting ebtter but they are far from normal.  I am a mess!!  split9:45, 10:10, 10:03

I rode 15 min on the exercise bike and then went right out to run 2 miles in 19:20.  splits 9:50 and 9:30.  everything was tight but manageable.

total time 32:26  I was really sore.  I think my problems are because I am taking levoquine.  splits 9:58, 5:00, 2:29, 4:51, 10:08

total time 111:23.  deliberately started slow... no hydration with me.  I had 2 jolly ranchers that I sucked on starting at 7 miles.  splits:  10:12, 10:10, 10:09, 9:59, 10:01, 9:56, 9:47, 9:38, 9:57, 10:39, 10:56

30 minutes on the exercise bike.  plyometrics with lunges and sqauts.

total time 48:22.  it was windy.  I had the wind to my back from 1 to 2.5 miles and then a stiff head wind from 2.5 to 4 miles.  splits 9:39, 9:28, 9:41, 9:57, 9:37

short on time.  15 minutes on the exercise bike.

total time48:23.  I was really tired and pretty sore too.  Last night I worked in the temple Laundray and went up adn down stairs 10-15 times.  It took a long time to loosed up the leg.  splits 9:52, 9:48, 9:39, 9:24, 9:40

total time 108:21.  my wife got some gu energy gel which I used before the run and at 45 and 90 minutes into the run.  big difference udring the run and how I feel after the run.  splits 9:54, 9:58, 10:03, 9:50, 9:52, 9:48, 9:48, 9:35, 9:47, 9:44, 10:03.  I also had a hdyration belt too.  I drank about 10 oz of water during the run.  this run was 3:02 faster than the same distance last Saturday.  This was 9:51 pace for 11 miles.  That would be a 2 hour 9 minute half marathon.  I haev set my goal for 2hours 15 minutes.  My time that would make me really really happy would be 2 hours 5 minutes.  I ahve 4 weeks to refine my preparation.

30 minutes on the exercise bike and then plyometrics.

I had some breathing problems again and had to walk during the second mile.  I think it was the cold air.  I ahd planned on running 6 miles but cut it to 5.  at 31 minutes I started 1 minute up-tempo 2 minutes recovery.  total time 49:30.  splits 9:35, 11:01, 10:09, 9:26, 9:20

30 minutes exercise bike

treadmill run.  pretty cold last night and didn't want to have the breathing problems.

total time 57:44.  splits 9:53, 9:41, 9:40, 9:41, 9:32, 9:18.  at 40 minutes I did alternating  1 min at 6.5 mph and 2 min at 6.2 mph.  at 49 minutes did alternating 2 min at 6.5 mph and 1 min at 6.2 mph until at 55 min went hard until the end.

last long run before the half marathon.  I thought I might even beable to go faster today but the hard 2 miles at the end of my run on Thursday took it out of me.  I used the Gu eenrgy gel system again.  total time 108:22.  splits 9:52, 9:50, 9:54, 9:37, 9:51, 9:45, 9:55, 9:45, 9:48, 9:59, 10:07.  

on my basis peak watch it said I burned 1647 calories with an average heart rate of 157 during this run.  average pace 9:51.06

30 minutes exercise bike then plyometrics

total running time 57:22.  after 2 mile warm-up I ran 2 minutes up-tempo and 3 minutes recovery. a t the 3 mile turn around I lost focus of pace.  splits 9:45, 9:55, 9:25, 9:37, 9:15, 9:25

30 minutes exercise bike then plyometrics

total time 57:07.  I tried to gradually increase my pace thoughout the run.  I lost focus on the 3rd mile.  splits 9:42, 9:31, 9:37, 9:29, 9:27, 9:21

starting my taper... total time 86:29.  planned on the first 5 just under 10 minute pace and then a tempo run.  I had a gu energy gel before starting, 1 at 45 minutes and about 7 oz of water during the run.  splits 10:01, 9:55, 19:53(daydreaming), 9:46, 9:06, 9:08, 9:13, 9:27.  2 weeks untuil the half marathon.

average pulse 152  average pace 9:36,54

30 minutes on the exercise bike then plyometrics

did it in my racing flats.  I am contemplating running the half marathon in my racing flats.  It made a big difference.  At 21 minutes I ran 2 minutes up-tempo /3 minutes recovery until the end of the run.  total time 55:23.  splits 9:35, 9:40, 9:08, 9:08, 9:04, 8:49.  this was 1 minutes 59 seconds faster than the same work-out 1 week ago.

average HR 139  average pace 9:13.8

30 minutes exercise bike

total time 46:46  splits 9:28, 9:18, 9:23, 9:17, 9:19

I am feeling really good.  I am excited for the half marathon.  average HR 142  average pace 9:21.2

total time 76:28.  deliberately tried to stay around 9:45 pace for the first half and then I picked it up.  last long run before the half marathon.  splits9:46, 9:44, 9:56, 9:46, (39:12), 9:16, 9:17, 9:20, 9:24. (37:17 negative split)

average haert rate 152  average pace 9:33.6

30 minutes exercise bike

total running time 38:11.  this is aprt of my taper so easy 3 and then hard last mile.  splits 9:38, 9:41, 9:40, 9:13.

average heart rate 139

25 minutes exercise bike

38:28.  had to clear the watch to don't remember splits.

very frustrating race.  I thought I was ready to run 2:10 or faster.  Just 3 weeks ago I ran 11 miles in 1:47.xx.  I have lived with chronic plantar fascitis since I was 15 years old.  I have had several podiatrists ask me why I keep running.  My last one encouraged me to run on the canals and on soft surfaces.  Today I was done in my not having done any training on the roads.  I was really trying to pace myself and not go out too fast.  I thought I had slowed down after 1 mile  but by 2 miles I forced myself to slow down.  I was starting to feel soreness before I finished 7 miles.  By 9 miles I was walking periodically and by 11 miles I was on the verge of calf cramps.  I had to walk 2-3 times per mile to avoid cramps.  This was really frustrating.  I gradually saw all my goals go out the window so by the end my only solace was that I beat the time I ran last July by 8 minutes.  My time was 2:27.04.  My splits were 9:29, 9:23, 9:39, 9:39, 9:40, 10:01, 10:19, 11:02 (had to stop and fix my sock so lost 30 seconds), 12:08, 12:28, 13:43, 13:13, 14:27, 1:51

25 minutes on the exercise bike

total time 43:16.  frustrating.  I got short of breath and had to walk quite a bit early on.  I think the pollen and allergies is doing this to me.  split 9:46, 11:58, 10:56, 10:36  

30 minutes on the exercise bike

total time 45:38.  got short of breath again.  pretty sure now that it is allergies and chewst congestion.  I took an extra CTM at dinner last night.  the symptoms were less severe but it still slowed me down.   splits 10:01, 10:56, 10:41, 9:32, 4:28

tried something new by taking CTM about an hour prior to running.  I also started really slow and then did a latter workout after 3 miles of warm-up.  total time 89:02.  splits 10:19, 10:05, 9:54, 9:25, 9:30, 9:45, 9:54, 9:41, 10:30.

a fwe hours later rode the bike for 35 minutes with Beth.

30 minutes on the exercise bike

had bronchospasm again and walked a fair amount during mile 2 and mile 4.  total time 54:05.  splits 9:58, 12:00, 10:40, 11:17, 10:11.  I am going to need to get some albuterol to try this before runs

30 minutes ecercise bike thenlunges, squats, and pushups

I used albtuerol this morning but still had the problems.  Perhaps less significant.  I think I need to warm-up slower?  I certainly ahven't eben able to train much just getting in miles.  I intended to do 6 miles but kept it at 5 miles.  total time 51: 37.  splits 10:03, 11:13(walked some), 11:16 (no walking but pretty slow going), 9:33 (at 34 minutes I went 2 minutes hard then 2 minutes recovery then 4 minutes up-tempo, the 2 minutes recovery then 2 minutes hard then 2 minutes recovery then hard to the end), 9:32.

total running time 90:17.  alelrgies were bothering me big-time so I stared slow anad tried to run controlled.  I thought I might be able to pick it up the last 2-3 miles but that wasn't the case.  splits 10:12, 10:04, 10:03, 10:02, 9:48, 9:47, 9:51, 9:59, 10:33

rode the bike for 34 minutes.

rode the exercise bike for 30 minutes and then decided to run 1 mile.  Got pretty short of breath by the end.   10:02 on the run.  had to really slow down for the last minute.

I took a CTM at 4 am.  OI used the inhaler when I got up at 4:45 am.  I started off really slow and I didn't have any breathing issues/chest pain.  total time 59:13.  I ran at the Greenfield Jr High track.  1.25 mile warm-up to get there then I continued to warm-up for 3 more laps then I started 1/4 mile hard, 1/8 mile easy alternating for 11 more laps on the track then headed home running up-tempo for 2:15 and easy for 1:35.   splits 12:34 warm upthen 20:25 at the 2 mile mark then 2:18, 1:29, 2:12, 1:23, 2:15 (3rd mile 9:27), 1:26, 2:16, 1:23, 2:17, 1:25, 2:14 (4th mile half way through at 9:49), 1L23, 2:15, 1:36, 1:01 (then left the course and did the same 1.25 miles home in 11:54.  slow but excited that I might have figured out how to deal with these allergies

30 minutes on the exercise bike then 1 mile outside in 9:31.  I pushed the second half of the short run.

I woke up and took the CTM and I also used the inahler.  I still had issues and wlaked for 45 seconds during the second mile.  It took awhile but I was able to feel better and push some.  total time 60:20.  splits 10:06, 10:38, 10:45, 10:07, 9:13, 9:30.  negatiove split 31:30 then 28:50

total time 89:03.  splits 10:06, 9:56, 10:09, 9:59, 9:49, 9:58, 9:32, 9:33 

25 minutes exercise bike

1 mile run 9:55

originally thought it was 4 miles.  ran to track as warm-up 12:19 then kept warming up for 3 laps in 7:32.  Then did 200 up tempo 100 recovery for 3 laps then 1:05 uptempo and 40 seconds recovery all the way home.  3 more laps in 2:14, 2:18, and 2:32 then 11:43 home.

tough night on call.  only 15 minutes on the exercise bike

4... too the track in 12:12 then gradually tried to get faster over 6 laps in 2:30, 2:26. 2:27, 2:25, 2:23, 2:26 then 11:42 back to mailbox then 42 seconds to complete 4 miles.

total time 1:41.09.  longest run since the half.  I wasn't sure how it would feel and I ended up tired and dragging much of the day.  splits9:55, 9:57, 10:07, 9:58, 10:02, 10:02, 9:45, 10:05, 10:21, 10:58

30 minutes exercise bike

total time 57:44.  went to teh track.  had big time breathing issues.  walked several times.  wearm up 12:31, 3 laps in 9:43 (walked for more than half a lap). 2:37, 2:23 (up tempo straights then jogged the curves), 2:32, 2:51, 3:28 (walked again), 2:54, 2:51, 2:36, 12:36, 42 seconds

20 minutes on the exercise bike

total time 58:35.  started off really slow because I didn't want the bronchospasm.  it worked.  10:05, 10:00, 10:09, 9:52, 9:04, 9:24

total time 90 minutes.  splits 10:12, 10:12, 10:25, 10:14, 10:01, 9:49, 9:59, 9:35, 9:35 negative split 46:02 then 43:58

usually don't run on Monday.  had lots of breathing issues.  total time 35:31...splits 9:51, 10:52, 10:28, 4:20 (feeling better and pushed this)

I tried to take the meds and do everything right but still had breathing issues.  The good news is that I think I digured out the cause- a plug-in air freshner that Beth had plugged in a month ago.  I unplugged it last night.  I hope that is the reason!  total time 51:06.  splits 10:05, 10:29, 11:20, 9:39, 9:32

rode exercise bike for 15 minutes then ran 2 miles.  had breathing problems again.  total time 20:53, splits 10:09, 10:44

more breathing problems today. I am very frustrated.  total time 42:02.  splits 10:14, 10:39, 10:54, 10:16

more breathing or chest issues.  not going to run anymmore until I can figure out what is going on.  I stopped 3 times in the first 3.1 miles... didn't include the stops in the run.  felt better the second half... I am starting to wonder if this is a heart issue?  total run 63:37.  Out in 33.05 and back in 30:35.  very slow.  something is wrong.

treadmill.  So... the concerns about my helath got to me.  I got off the airplane and went to the emergency department.  4.5 hours later (at 4:15 in the morning) I went home knowing that my chest x-ray is normal, and ekg is normal, and that my labs (cardiac enzymes) are normal.  So... what is causing my chest pain and shortness of breath?  I sletp for 4 hourse and then ran on the treadmill.  I sued the treadmill to control speed and then I went relatively ahrd the lastfrom 4.25 to 5 miles.  the last quarter was at 11 minute pace.  total time 51:07.  splits 10:02, 9:40, 9:49, 9:39, 9:16, 2:41  (5 miles in 48:26).

the run documented on the 11th actually happened today.

30 minutes on the exercise bike. 

intended to run 6 but had some pain.  I am more confident that I can work through this knowing what the results of my work-up were.  I did have to slow.  I stopped also but didn't include that int he time.  total time 54:27.  splits 9:59, 9:59, 11:05, 9:41, 9:21, 4:22

had a cardiac cath and 2 stents placed on Monday.  walked 15 minutes today.

30 minute walk this morning and 18 minutes on the stationary bike.  I see me cardiologist next Tuesday and hopefully I can start running then.  

walker for about 45 or 50 minutes today.

22 minutes bike ride today

40 minute walk.  in the evening saw my cardiologist.  EKG normal.  I get to run again!

9:50 out and 9:34 back for total of 19:24

9:40 out and 9:30 back for total of 19:10.

treadmill today  total time 19:13.  9:50 then 9:23

still limited in how much I can run but not how fast.  Toady I wasn't even pushing.  total time 18:36.  Out in 9:23, back in 9:13.

bike ride outside for 22 minutes

ran total time 18:25.  splits 9:16 and 9:09.  at 7 minutes I went uptempo for 2 minutes alternating with recovery for 2 minutes until the end of the run.  I am excited for the times I am running.  haven't felt this good in years.

I walked 15 minutes (1 mile) after this was done.

walking for 22 minutes

run... 3 miles total time 27:53.  splits 9:19, 9:25, 9:09

walked 1 mile in 15 minutes.

biked with Beth 34 minutes

1 mile walk in 15 minutes

5.5 mile bike in 23 minutes

2 miles in 18:03.  splits 9:01, 9:02.  at 7 minutes started 2 min uptempo 2 min recovery until the end.

then 1.5 mile walking in 22 minutes 

walked 15 minutes

ran for 2 miles.  total time 18:07.  at 6 minutes went 1 minutes hard and 1 minutes easy.  splits 9:08, 8:59

then rode the bike for 22 minutes.

walked 22 minutes.

longest run since 9 April.  total time 37:13.  splits 9:35, 9:11, 9:15, 9:12.

It was really nice to run farther.

total time running 3 miles 27:42 splits 9:19, 9:22, 9:01

walked 1.5 miles in 22 minutes.

27 minutes on the bike outside

walked 1 mile in 15 minutes

ran 2 miles  total time 17:43,  ran 5 min warm up and then 2 min uptempo 1 minute recovery.  the last uptempo was only 43 seconds.  splits 8:59 and 8:44

walked 1 mile in 15 minutes

15 minute walk= 1 mile

4 miles run in 36:48.  splits 9:08, 9:11, 9:14, 9:14.  It was 73 degrees during my run.

1.5 mile walk in 22 minutes.

35 minutes on the bike outside

ran  3 miles... 7 minute warm-up then 2 min uptempo and 1 minute recovery... feeliing pretty sluggish by 18 minutes.  total time 27:12.  splits 9:00, 8:56, 9:16

walked 1.5 miles in 22 minutes

walking for 22 minutes

last 2 mile run for awhile.  total time 17:54.  warmed up in 9:30 then went hard in 8:24.  That was the fastest mile I have run in quite awhile!

rode the bike for 27 minutes after the run. 

1 mile walk  15 minutes

5 miles in 48:40.  I didn't sleep well and it was 50% humidity and 77 degrees.  I did a ladder 1-12-2-3-3-4-4-3-3-2-2-1-1.  however, on the back side of the ladder the 3 minute recovery turned into a 4 minutes recovery.  warmed up for 14 minutes.  splits 9:35, 9:04, 9:31, 9:58, 10:33

walked 1 mile in 7 minutes(tired)

rode bike for 33 minutes.

bike ride outside for 22 minutes

on track... 3 miles.  warmed up for 3 laps then did 400 uptempo 200 recovery alternating for the whole way.  total time 28:08..  mile splits 9:23, 9:24, 9:31  workout splits:  2:02, 1:18, 2:03, 1:22, 2:05, 1:22, 2:08, 1:27, 2:08, 1:26, 2:08, 1:18(increased the last 75)

walked 1.5 miles in 22 minutes

22 min walk

run 4 miles total 36:48.  I warmed up for 2 miles and then ran hard for a hafl a mile reocvered for 1 mile and then finished as ahrd as I could go.  splits 9:19, 9:20, 3:57.98, 4:59.27 (8:57.25), 4:49.35, 4:22.81 (9:12.16)

23 minutes on the bike outside 

total running time 46:07.  splits 9:26, 9:17, 9:21, 9:16, 8:47.  feeling really good about how my running is going.

walked 1 mile in 16 minutes.

rode the bike for 35 minutes.

24 minutes on the bike outside

run outside...85 degrees at 5 am.  total time 37:32.  after 12 minutes warm-up I did 20 seconds hard 40 seconds easy for 14 rep.  splits 9:30, 8:47, 9:31, 9:43

walked 22 minutes (1.5 miles)

walked for 15 minutes

it was 84 degrees outside and I only got 5 hours sleep.  I don't want to run inside but I may have to start.  total time 38:43.  splits 9:24, 9:16, 9:49, 10:15

ran outside.  it was 81 total run time 59:38.  splits 9:50, 9:32, 9:42, 9:59, 9:48, 10:48

walked 1 miles in 16 minutes.

rode the bike ofr 35 minutes.

15 lunges, 15 squats, 20 back extenders, 20 push-ups, 20 crunches

24 minutes on the bike outside

ran 5 miles on the treadmill with 3 fans going and the air at 76.  total time 46:22. split 9:37, 9:27, 9:18, 9:10, 8:50

walked 1 mile in 14:17.

walked 22 minutes

treadmill

total time 36:27.  warmed up for 10 minutes then went 90 seconds up tempo 90 recovery all the way to the end  up tempo 7.1-7.3 MPH except last segment at 7.5 mph.  re covery 6 - 6.2 mph.  splits 9:31, 9:04, 9:00, 8:52

rode bike for 15 minutes.

walking on treadmill since it was raining outside.

treadill

total time 67:01.  started out conservative with plans to go harder after 3.5 miles.  later realized that conservative was getting harder.  at 6 miles I slowed way down and then gradually increase.  alst 0.25 miles I went pretty hard.  splits 9:39, 9:31, 9:32, 9:31, 9:32, 9:25, 9:52

40 minute bike ride

run outside.  81 degrees 28% humidity at the start.  total time 57:48.  started slow at 30 minutes I went 1 min up-tempo 2 minutes recovery for 9 minutes and then 1 minute up-tempo 3 minutes recovery for the remainder of the run.  splits: 9:54, 9:38, 9:44, 9:31, 9:25, 9:37

15 minute walk

total time 49:05.  warmed up running to the junior high track.  then did 1 lap hard 1 lap recovery for 10 laps.  then ran home.  added 30 seconds at the end of the run to get to 5 miles since I assume the track is a 400 meter track.  splits 11:47, 1:58, 2:37, 2:02, 2:35, 2:02, 2:45, 2:00, 2:48, 2:02, 2:58, 13:00, :30. (miles on the track were 9:13, 9:36.

15 minute walk

outside run...kinda hot. total time 69:01.  splits 9:47, 9:42, 9:45, 9:42, 10:01, 10:01, 10:03

I thought I was going to be able to negative split but the heat got to me.

rode the bike for 37 minutes.

24 minutes on bike outside

total run time 57: 42.  it was 78 degrees outside and 16% humidity.  The nicest it has been in 3 weeks.  The plan was 6 miles doing negative split for the second half.  I did it today!  splits 9:43, 9:36, 9:52, 9:59, 9:22, 9:11 (29:11, 28:31)

24 minutes bike ride then 15 lunges per leg, 15 squats, 25 back extenders,25 pushups, and 25 crunches

on the track... warmed up over there then did 14 laps up-tempo straightaway, recovery on the curves, then cool down running home.  total time 62:04.  splits 12:12, 2:18, 2:23, 2:21, 2:24 (mile in 9:25), 2:25, 2:25, 2:27, 2:33 (mile in 9:50), 2:33, 2:35, 2:25, 2:24 (mile in 9:56) , 2:40, 2:42, 14:49, :31.  

2 minutes bike ride then 15 lunges per leg, 15 squats, 25 back extenders,25 pushups, and 25 crunches

treadmill  total time 77:28.  splits 10:00, 9:50, 9:50, 9:50, 9:41, 9:41, 9:31, 9:06  (negative splits 39:30 then 37:58)

21 minutes on bicycle

30 lunges and 15 squats.

also did 25 back extenders, 25 pushups, 25 crunches

total time 37:22.  Splits 9:55, 9:27, 9:00, 9:00

21 minutes bicycle.

30 lunges and 15 squats.

also did 25 back extenders, 25 pushups, 25 crunches

total time 36:05  warmed up for 1 miles then 440 hard 220 easy on treadmill.  hard started at 8 min mile pace adn increased.  easy was 11 min pace.  splits 9:51, 2:00, 1:14, 1:59, 1:21, 1:58, 1:18, 1:56, 1:21, 1:55, 1:20, 1:53, 3:49, 1:51, 2:18

miles splits 9:51, 8:36, 8:47, 8:50 

30 lunges and 15 squats.

also did 25 back extenders, 25 pushups, 25 crunches

total running time 85:02.  treatmill.  I warmed up for 20 minutes and then did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1-1-1-1-1  this got me to 8 miles.  uptempo was all at 9 min pace.  recovery was 10 min pace for all recoveries of 1 or 2 minutes.  The longer recoveries started at 10 min pace but increaased slighlt.  the last mile I slowed to 5.5 mph (11 min pace) but every 30 seconds I increased by 0.1 until 6 mph then by 0.2 until 6.6 and the up again by 0.1.  The alst 30 seconds I icnreased 0.1 every 10 seconds finishing at 7.8 mph.

splits 9:47, 9:41, 9:18, 9:29, 9:23, 9:26, 9:20, 9:32, 9:07

21 minutes bike outside

30 lunges, 15 squats, 30 back extenders, 30 pushups, 30 crunches

treadmill  total time 53:57.  1.25 miles warm up them half mile hard and half mile recovery through 5 miles then ran 2 quarter miles hard.  half pace was 7.5 to 7.8 MPH.  recovery 5.5-6.2 mph.  quarter mile 8 mph first one then8 - 8.2 mph.  splits 9:46, 8:54, 8:51, 8:46, 8:58, 8:42

half splits:  3:57, 4:01, 3:56, 3:56

quarter splits 1:53, 1:51

off today.  decided to run outside.  87 degres at 4:50 in the morning.  i went slow on purpose but it didn't feel as slow as it actually was (ie effort was harder ebcause of the heat).  total time 29:03  splits 10:00,10:02, 9:01

rode the bike for 28 minutes.

swam 10-15 laps of a small pool

in San Diego.  ran 3 laps of the roadway on Shelter Island.  I think it was 2.5 miles per lap.  first lap 23:54, second lap 23:19, third lap 24:24 for total time of 71:37.

total time 31:58  warmed up for 8 minutes and then picked up the pace.  The 2.5 mile loop that I ran yesterday in 23+ and 24+ minutes today I ran in 22:54.  I ran the las mile in 9:07.

21 minutes bicycle outside

36 lunges, 20 squats, 30 back extenders, 30 pushups, 30 crunches

total time 54:22.  warmed up for 1 miles then 1/2 lap hard, 1/2 lap easy until 5 miles.  at 5 miles I ran 1/2 mile hard then recovery for 1/4 miles then 1/4 mile hard.  initiall hard was 7.5 mph then 7.7 MPH for 3rd mile then 7.8 mph for 4th mile.  ran the 1/2 mile below 8 minute pace.

splits 9:45, 9:09, 9:10, 9:02, 9:01, 8:15

22 minutes on the bike

36 lunges, 20 squats, 25 back extenders, 30 pushups, 30 crunches

treadmill.  tried to do atempo run but set the tempo too high so I improvised.  1 mile warm-up then 1.5 miles at 9 min pace, break for 1/4 miles then 1.5 miles at same pace, then break for 1/4 mile, then half mile saem pace, then 1/4 mile easy, 1/4 mile hard, 1/4 mile easy, and finally 1/4 mile hard (8 pmh to 8.3 mph)  

total time 54:37 splits 9:30, 8:57, 9:15, 8:57, 9:14, 8:43

36 lunges, 20 squats, 25 back extenders, 30 pushups, 30 crunches

made the mistake of running outside.  80 degrees, 50% humidity at the start of the run.  total time 84:57.  splits 9:46, 9:45, 9:55, 9:50, 10:24, 11:06, 11:40, 12:31.

23 minutes on bike

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

treadmil.  total time 52: 50.  I warmed up for a mile and then I did 1/4 miles hard, 1/8 mile recovery alternating for 2 through 5 miles.  then 1/4 mile recovery 1/4 mile hard alternating for the last mile.  splits 9:41, 8:36, 8:48, 8:41, 8:23, 8:41

22 minutes on the bike

36 lunhes, 20 squats, 20 back extenders, 30 pushups, 30 crunches

total time 55:04.  warmed up for 1 mile and then did a 4 mile tempo running mile 2 and 3 at 6.5 mph pace the mile 4 and 5 faster.  at 5 miles I slowed to 5.5 mph and increased every seconds by 0.1 mph until 6.8 mph.  then increased by 0.1 every 30 seconds until 7 mph then increased 0.1 mph every minute till the end.  splits 9:42, 9:14, 9:14, 9:05, 8:58, 8:51

easy run outside.  31:05.  distance is a guess.  needed to go easy.  same thing for tomorrow.

total time 46:07.  I ran outside in the dark before it got hot.  My route is probably short.  splits 9:36, 9:18, 9:11, 8:48, 9:14

guess on distance.  In cedar city... warmed up going to Canyon View HS track then did 16 laps 400 uptempo 200 recovery then jogged home uphill.  thinking for legs were about 1.07 miles.    splits 9:48, 8:41, 9:02, 9:34, 9:28, 12:33.  I was dead at the end

warm up for 6:39 then 3.5 miles on the track and cool down of 9:43.  total running time 48:22

splits on the track 9:29, 9:03, 8:54, 4:35

guess on the distance.  ran in the streets of Spanish Fork, Utah. out in 24:15 and back in 22:08. I was feeling very good in the up-tempo.

on the treadmill after dirving home from Utah.  total time 40:05.  started off at 5.5 mph and gradually got it up to 6 mph by 1 lap and to 6.2 mph at 1.5 "laps".  at the start of the 4th lap I went hard at 7.5 mph for half a "lap" and then settled in at 6.3 MPH until 1.75 miles then I went hard at 7.5 mph for half a lap and then settled in at 6.4 mph until 2.75 miles when I did the half a lap ahrd thing.  at 3.75 I increased to 7.5 mph and then after 1/4 of a lap I upped the pae by 0.1 mph every 1/8th of a lap.  splits 9:39, 9:19, 9:12, 8:58, the 0.3 cool down in 2:57.

24 minutes on the bike outside.

34 lunges, 15 squats, 20 back extenders, 25 pushups, 25 crunches

treadmill.  there was thunder and lightning outside

warmed up for 10 minutes the 1 minute hard (8 mph) 1 min easy through 4 miles.  5 mile hard was at 8.5 mph with same easy pace.  last mile I started at 5.5 mph then increased by 0.1 every 15 seconds until6.4 mph.  at the half mile I ran 1 lap at 7.5 mph and then gradually increased until 8.1 mph.  total time 54:45.  splits 9:45, 8:47, 8:55, 8:53, 8:28, 8:48, 1:10

22 minutes on the bike then

36 lunges, 20 squats, 20 back extenders, 25 pushups, and 25 crunches

outside!!

total time 56:57.  I was really sore from the bike ride yesterday.  splits 9:38, 9:30, 9:35, 9:30, 9:20, 9:24

ran outside with my brother mike.  We left about 5:10 am.  total time 101:48.  Through 8 miles we were about 9:55 pace.  I walked for 2 minutes and then completed the run for a full 10 miles.  The last 2 miles I did in 21:39 including the 2 minutes of walking.   It was good to get this in now as I really need to have increased miles and I haven't had much chance this month.

25 minutes on the bike

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

wamed up 10 minutes then 2 minutes uptempo 1:20 recovery from 1 through 5miles.  then half mile recovery and 1/2 mile uptempo.  total time 55:07  splits 9:45, 8:43, 8:54, 9:05, 9:03, 9:37

22 minutes on the bike.

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

treadmill tempo run.

total time 55:06  splits 9:34, 9:14, 9:04, 8:58, 8:45, 8:30  at the start of the last mile I started alternating 1 minute at 6 mph and 1 minute at 8 mph.  The last fast interval I started at 8.5 mph and increased several times to 8.8 mph.

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

total time 98:53.  splits 10:12, 10:05, 9:55, 9:56, 10:07, 9:55, 9:44, 9:46, 9:40, 9:34

1 minutes riding the bike outside

4 miles...decided to just run and then do a half fast at 3 miles.  total time 38:06.  splits 9:47, 9:36, 9:39, 3:51, 5:13

35 minute bike ride

warmed up for 6 minutes then went 1 minute uptempo adn 2 minutes recovery all the way until the end. total time 45:13.  splits 9:27, 8:59, 8:59, 8:52, 8:56

21 minutes on the exercise bike (raining outside)

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

I ran outside this morning because the temperature was 75 degrees.  However, my backyard weather info said it was 65% humidity.  My runw asn't near what I had planned.  total time 58:23.  splits 9:51, 10:02, 10:04, 9:27, 9:12, 9:47.  I tgried to push it all the way back but it wasn't happening.

left the house just after 5 am.  77 degrees and 35% humidity.  It was not quite as nice as last Satruday but pretty nice.  I ran for 30 minutes at a comfortable pace.  I then did a 50 minute ladder alternating uptempo with recovery 1 minute each up to 5 minutes each adn then back down to 1 minute.  I had already finished the 8th mile when I finished up the ladder.  splits 10:11, 10:04, 10:04, 9:10, 9:37, 9:30, 9:32, 9:16, 10:13, 10:20.  total time was 97:57.  at 92 minutes I alternated 1 minute uptempo with 1 minute recovery until the end.  the revoery minutes were REALLY slow.  so... the time was 50:52 during the non ladder and 47:05 during the ladder more or less

after about 20 minutes I went out for a 43 minute bike ride.

21 minutes on the exercise bike.

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

total time 54:54.  after 6 minutes of warm-up I ran 2 minutes up tempo 2 minutes recovery.  splits 9:37, 9:00, 8:52, 8:59, 9:11, 9:16.

21 minutes on the bike outside.

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

total time 54:46.  tempo run...in the high 60's so coolest Arizona run in several months.  splits 9:17, 8:56, 8:51, 9:02, 9:10, 9:29.  The last mile I slowed down at the start and ran the first half in about 5 minutes and then I picked up the pace again.  The cooler weather is going to help alot.  

21 minutes exercise bike

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

total time 95:42.  Plans was to go steady for the first 5 and then pick it up.  It was 66 degrees outside at the start of my run and 65 at the end.  glorious!!

splits:  9:59, 9:49, 9:52, 9:52, 9:52, 9:38, 9:09, 9:07, 9:10, 9:15.  first half 49:24 second half 46:18.

25 minutes exercise bike

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

total time 41:03.  after half mile warm-up I did fartleks one per each half mile. f artlek was for around45 seconds and was about 85% max effort.  the half mile was a bit of a guess and may have been a bit short.  splits 9:21, 8:56, 4:18, 9:16, 9:12

trying something new.  slow and deliberate.  ran about 1.25 with a forefoot strike.  total time 21:03.  

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches.

ovedrnight resting heart rate 48.  night before was 47.  

plan was start slow but pick up the pace gradually after about 4 minutes then a tempo run.  total time 40:59.  splits 9:26, 9:00, 4:29, 9:00, 9:04.

I felt pretty good.  a little sore at the beginning but I feel pretty good after this run.

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

61 degrees at the start of my run.  awesome!!  total time 1 hour 55 minutes and 3 seconds.  Started deliberately slow... splits were surprising to me once I started to pick it up.  10:07, 9:51, 10:03, 10:00, 9:56, 10:04 (a little late turning around?), 9:45, 9:35, 9:05, 9:07, 8:43, 8:49.  I had a non-caffeinated energy gel prior to starting the run and then a caffeinated gel at 45 minutes and at 1 hour 30 minutes.  turn around at 60 min flat with return at 55:03.  I am sore but pretty excited about how this run went.

rested for about 40 minutes and then rode my bike at a moderate pace for 32 minutes.

25 minutes on stationary bike

36 lunges, 20 squats, 20 back extenders, 35 pushups, 30 crunches

tempo run. 66 degrees outside.  total time 53:53.  I was kind of sore getting started.  splits 9:225, 8:54, 8:56, 8:53, 8:45, 9:01.  The last mile was anything but smooth.  Twice I noticed that I was slowing and picked up the pace.  The second time the increased pace felt pretty hard.  my average heart rate for the work-out was 147.

i ws really sore and went pretty slow.  total time 21:41.  splits 10:33, 10:41

36 lunges, 20 squatsa, 20 back extenders, 35 pushups, 30 crunches

sprinkling outside with thunder and lightning so I ran on the treadmill.

total time 55:33.  ran steady for 4 miles then I did a fartlek at the beginning of each half mile for a total of three (9 mph for 15 seconds) then last quarter I started at 6.7 mph and upped the pace by 0.2 mph every 15 seconds until 8.1 mph.  splits 9:41, 9:28, 9:17, 9:14, 9:02, 8:51

36 lunges, 20 squats, 20 back extenders, 35 pushups, 30 crunches

totally underestimated the difference 9 degrees warmer and 3 miles more would make.  plan on 10 min pace x 2 miles, 9:45 min pace x 4 miles, and the 9:30 pace x 6 miles.  not even close!

• total time 1:58.35.  splits 9:56, 9:58, 9:49, 9:44, 9:42, 9:41, 9:33, 9:33, 9:26, 9:58, 10:22, 10:52.
• I rode the bike for 34 minutes after this run.
• It was 70 degrees at the start of the run(last week 61 degrees).  Before the run I weighed 152.5 lbs.  I had an energy gel before the run, 1 at 45 minutes and another 1 at 1 hour 30 minutes(100 calories each).  I drank 12 oz of water during the run.  Despite this I weighed 148 lbs after the run.  Last week I consumed the same amounts but only lost 3 lbs.

68 degrees outside

total time 29:46.  splits 9:57, 10:03, 9:46  last mile I did a 20s econd fartlek at the beginning and then uptempo for 1:20 at the end.

36 lunges, 20 sqauts, 20 back extenders, 35 pushups, 30 crunches

55 degrees outside- nice running weather.  total time 54:56.  splits 9:40, 9:34, 9:31, 9:16, 8:29, 8:26.  I was feeling good so the last felt really good ebcause it wasn't all out- I could have gone faster!!

25 minutes exercise bike

36 lunges, 20 squats, 20 back extenders, 35 pushups, 30 crunches

total time 54:55.  strated off steady for 2 miles.  then had a 15 second fartlek at the beginning of each half mile segment with the alst being at 4.5 miles.  ran last mile hard.  splits 9:40, 9:20, 9:12, 9:12, 9:05, 8:26

total time 20:53.  splits 10:28, 10:25

12 miles early morning.  77 degrees when I left at 4:05 am.  total time 2:00.05  splits 10:05, 9:54, 9:59, 9:59, 9:54, 9:46, 9:53, 9:53, 9:39, 10:28, 10:13, 10:23

several hours later I ran abou 1 mile with my wife during her triathlon debut.

treadmill run in the evening.  I fasted through the day for our ward's 40 day Fast.  I got home and ate half a banana, drank 10 oz of water, and had 1 packet of Gu energy gel.  the run went surprisingly well.  total time 31:11  splits 10:30, 10:20, 10:21

Outside run less than 12 hours after the run last night.  total time 66:35.  stretched extra before running.  splits 10:01, 9:44, 9:46, 9:43, 9:22, 8:59, 9:01

25 minutes on the exercise bike

36 lunges, 20 squats, 20 beck extenders, 35 pushups, 30 crunches

total time 65:49.  after 2 miles I did a short fartlek at the beginning of each half mile segment.  With 3 minutes left in the run I went up-tempo until the end.  splits 9:57, 9:33, 9:28, 9:25, 9:18, 9:10, 8:59

total time 31:08.  name of the game was easy.  splits 10:26, 10:22, 10:20

36 lunges, 20 squats, 20 back extenders, 40 pushups, 35 crunches

temp 62 degrees at the start of the run.  total time 2 hours 5 minutes 31 seconds.  I felt great and had done some extra stretching both last night and this morning.  splits 10:00, 9:49, 10:00, 9:56, 10:02, 10:00, 9:39, 9:38, 9:28,9:09, 9:15, 9:10, 9:26.  

total time 19:22.  ran 3 fartleks over the last 1.2 miles of the short run.  splits 9:50, 9:32

36 lunges, 20 squats, 20 back extenders, 40 pushups 35 crunches, 20 calf raises

warm up for 10 minutes then 1 minute up-tempo 2 minutes recovery all the way to the end.  total time 52:36.  splits 9:42, 8:30,8:24, 8:43, 8:33, 8:44

25 minutes exercise bike

36 lunges, 20 squats, 20 back extrenders, 40 pushups, 35 crunches, 20 calf raises

total time 43:46.  ran a tempo run after half mile warm up.  splits 9:19, 8:39, 8:43, 8:32, 8:33

easy run.  total time 30:55.  splits 10:17, 10:12, 10:26.

36 lunges, 20 squats, 20 back extenders, 40 pushups, 35 crunches, 20 calf raises

warmed up 4.07 miles 43 minutes.

5K was in a park 1/3 mile hill during the 2nd kilometer.  I went out to fast.  splits at each kilometer 4:41, 4:57, 5:15, 5:22, 5:08

3 miles outside in 33 minutes.  last 2 miles on treadmill in 20:37 (10:39 and 9:58)

total time 28:59.  splits 9:45, 9:35, 9:39

36 lunges, 20 squats, 20 back extenders, 40 pushups, and 35 crunches

total time 64:39.  after 1 mile wam-up I did a 1 minute fartlek at the beginning of each mile.  splits 9:33, 9:07, 9:18, 9:17, 9:04, 9:12, 9:09

25 mintues on exercise bike

36 lunges, 20 squats, 20 back extenders, 40 pushups, 35 crunches

total time 63:54  splits 9:36, 9:02, 9:03, 9:16 (lost focus or long?), 9:00, 8:50, 9:07

I felt really good and didn't feel like I was straining.  pulse 90 seconds after finishing running was @112

gues on distance based upon effort.  total time 31:30

36 lunges, 20 squats, 20 back extenders, 40 pushups, 35 crunches, 20 calf raises

felt great today.  total time 2 hour 3 minutes 3 seconds!  splits 9:52, 9:38, 9:54, 9:45, 9:46, 9:45, 9:34, 9:29, 9:19, 9:00, 9:12, 8:49, 9:01.  turned around at 63:32 back in 59:31

rode the bike for 35 minutes after this,

breaking in shoes that I am hoping to run the half marathon in on 19 November.  They definitely feel different.

total time 39:33.  splits 9:37, 9:39, 10:01, 10:15

36 lunges, 20 squats, 20 back extenders, 40 pushups, 35 crunches 

weight before the run 150 lbs- this was an intermediate goal.

total time 75:12.  after 2 miles warm-up I did a 1 minute fartlek near the beginning of each mile.  splits 9:54, 9:26, 9:24, 9:25, 9:23, 9:23, 9:09, 9:07

weight after the run 147 lbs

25 minutes on the exercise bike

36 lunges, 20 squats, 20 back extenders, 40 pushups, 35 crunches

treadmill run as thunder and lightning outside

total time: 74:01.  splits 9:44, 9:30, 9:23, 9:14, 9:13, 9:14, 9:05, 8:39

total time 40:58  on the treadmill because muddy outside.  splits 10:21, 10:21, 10:16, 10:00

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

total time 81:01.  after 20 minute warm-up I did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1 when that was done I coasted for 1 minute then gradually picked it up until the end.  splits 9:39, 9:31, 8:42, 8:36, 8:56, 8:52, 9:06 (only 3 minutes of up-tempo in this mile), 8:45, 8:55 

bike ride for 30 minutes outside.

in the lighter shoes with a day off and a deliberate decision to go up-tempo.  total time 43:52.  splits 8:57, 8:41, 8:49, 8:42, 8:43

I am super excited about this run.  In these shoes I do feel more strain on my quads.

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

total time 50:05.  toook it easy splits 9:53, 10:02, 10:08, 9:58, 10:04 

total time 19:51.  splits 10:01, 9:50

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

total time 45:07.  after 1 mile warm-up I did 30-60 second fartleks every half mile.  last half mile I sped up.  It was windy.  splits9:30, 8:54, 9:05, 9:05, 8:33

easy run.  total time 30:06.  splits 10:06, 10:05, 9:55

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

deliberately tried to go a bit faster teh first half and hold it for the second half if not speed up a bit.  The half is next week.  I am training through so i will run 17 miles before the run.  today total time was 2:03.35  splits 9:39, 9:34, 9:45, 9:38, 9:45, 9:50(lost focus?), 9:33, 9:33, 9:39, 9:13, 9:20, 8:58, 9:07

35 minute bike ride outside.

easy day.  total time 39:09.  went easy except the last mile did 2 different 1 min fartleks at moderate effort.  splits 9:58, 9:56, 9:48, 9:27

big difference running in these shoes.  total time 72:32.  ran steady for 4 miles and then ran 1 minute fartlek every half miles till the end.  splits 9:21, 9:09, 9:08, 9:06, 8:46, 9:05, 8:58, 9:00

25 minutes on exercise bike

36 lunges, 20 squats, 20 backe xtenders, 40 pushups, 40 crunches

3 day taper before half marathon on Saturday.  total time 37:00.  after half mile did a moderate fartlek every half mile.  splits 9:30, 9:07, 9:20, 9:03

last day of short taper.  10:00  5:15 out and 4:45 back (4 very short bursts)

Well.  I am pretty excited about these results!  from 11 miles on I was on the verge of calf cramps.  the last 1.1 I was pulling my great toe up in my shoes as I ran and couldn't sprint at all- I knew I had slowed down but I had to in order to avoid spasms.

 I warmed up for just a 1/4 mile.  at the start the 2 hour pace sign wasn't anywhere to be found.  I also couldn't find the first mile marker.  I felt like I was going out pretty easy. it was around 13 minutes that all the sudden I noticed that I was just ahead of the 2 hour pace guy.  I slowed down and let him and the group pass me and then tried to stay 15 seconds behind him.  My splits were uneven because I realized that I had gone out too fast and wanted to slow down.  The pace guy slowed down too. total time was 1:59:19.  Here are my splits 17:54, 9:32, 9:37, 9:12, 9:17, 8:55, 9:02, 8:25 (not sure what happened here? but I felt great), 8:41, 9:01, 9:03, then couldn't find the 13 miles marked so the last 1.1 was 10:38 (9:40 pace for the last 1.1).  last 5 k was 28:42.  I ran 6 miles in 0:55:32 then the last 7.1 in 1:03:44

In february of this year, before I was diagnosed with coronary artery disease, I ran a half in 2:27:05.  I am very proud of this improvement.

I ran another 2 miles after the race.

treadmill since it was raining outside and I didn't want to get muddy.  pretty sore.  tot time 35:05.  splits 10:37, 10:00, 9:43, 4:45

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

total time 71:24.  splits 9:51, 9:38, 9:37, 9:41, 4:50, 9:18, 9:12, 9:18

still sore but getting better.

60 minutes on the bike outside

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

warmed up for 2.5 miles.  2miles at 10:30 pace.  0.5 miles with jogging and short bursts of the warm-up.

>3000 people in the race.  it took almost a minute to get to the start after the race started.  My first mile was in 8:10.  the second mile was not marked.  the third mile was marked (but not accurate?) and that 2 miles segment was 14:42 then the last 0.1 was 1 minute flat (which doesn't work because I was going pretty hard).  anyway... I think the course was accurate but the 3rd mile marker was not.  2 years ago I ran the 5 k in around 25:26(?) so pretty good improvement.

after the race I ran back to get Beth and then ran in with her.  I then did some more running to get to my total for the day.

pace for the race was 7:41.

total time 38:48.  plan was to keep it simple and slow.  splits 9:45, 9:41, 9:50, 9:33

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

24 lunges, 15 squats, 15 back extenders, 25 pushups, 25 crunches

35 minutes on the bike outside.

now the marathon prep starts in earnest.  total time 2:21:07.  I planned on picking it up a bit at 4 miles for 3 miles and then again at 10 miles for 3 miles.  splits 9:43, 9:30, 9:34, 9:30, 9:23, 9:17, 9:05, 9:47, 9:30, 9:26, 9:11, 9:16, 8:48, 9:33, 9:35

treadmill run.  needed to go easy.  total time 39:45.  splits 10:14, 9:50, 9:50, 9:51.

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

24 lunges, 15 squats, 15 back extenders, 25 pushups, 25 crunches

total time 70:59.  after 1 mile warm-up then did 1 minute fartlek at the beginning of each half mile through 4 miles then 1.5 minute fartlek every half mile until last half mile that I went hard.   splits:  9:13, 8:46, 8:54, 8:53, 8:52, 8:58, 8:49, 8:34.

25 minutes exercise bike

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

24 lunges, 15 squats, 15 back extenders, 25 pushups, 25 crunches

36 degrees outside.  Thought after 1 miles warm-up I could sustain 9:10 to 9:15 pace.  I was wrong.  total time 74:55. splits 9:24, 9:11, 9:15, 9:14, 9:22, 9:29, 9:27, 9:33

total time 39:01.  splits 9:55, 9:55, 9:50, 9:21

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

24 lunges, 15 squats, 15 back extenders, 25 pushups, 25 crunches

total time 2:29:22.  the intent was to warm-up for 3 miles and then go 3 miles hard alternating with 2 miles easy until the end.  It was windy.  Miles 1-4 and 9-12 were with the wind at my back.  Miles 5-8 and 13-16 were running into the wind.  every thing went pretty well until the last 2 miles.  overall wasn't bad.  average pace 9:20.

splits 9:29, 9:25, 9:31, 8:43(with the wind), 8:54, 8:51(miles 5 and 6 against the win), 9:41, 9:37, 8:35, 8:29, 8:36(these 3 all with the wind), 9:41, 9:55(against the wind), 9:26, 10:08, 10:22 (last 3 against the wind). The last 2 I was really struggling.  longest run I have ever done.  marathon training is different.

total time 39:12.  splits 10:00, 9:49, 9:59, 9:24

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

30 lunges, 15 squats, 15 back extenders, 25 pushups, 25 crunches