my exercise

easy day.  total time 48:06.  splits 9:43, 9:27, 9:46, 9:41, 9:30

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

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

total time 74:46.  Ran 4 miles easy and then started in with 90 seconds up-tempo at the beginning of each half mile.  Also ran the last mile easy.  splits 9:33, 9:30, 9:37, 9:33, 9:01, 9:00, 9:01, 9:32

30 minutes on the exercise bike

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

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

after 2 mile warm-up I did 3x1 mile repeats with 1/2 mile recovery in between.  total time 72:54.  splits 9:34, 9:15, 8:23, 4:50, 8:23, 4:51, 8:25, 9:46, 9:27

the mile repeats were choppy even thought the times look similar.  I was hard enough that I wasn't comfortable and thus relied on my watch to get similar times but sometimes I was going way too fast and then would slow down too much.

easy run total time 38:26.  splits 9:44, 9:38, 9:39, 9:25.

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

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

11.5 miles before doing the 10 k.  then after 10K ran enough to get to 19 miles total.

run in the morning prior to the race.  ran 10.6 and then did some stretching and other stuff for another 0.9- total time 1:52 for average pace 9:45.  splits 9:50, 9:39, 9:34, 9:37, 9:43, 9:40, 9:43, 9:36, 9:34, 9:35, 10:15, 5:28.

splits for the 10K... 8:18, 8:06, 8:08, 8:19, 8:28, 8:27, 1:23  51:10 for 10K(my watch got it at 6.17 miles) then 1.33 in 10:38.

easy miles as I was pretty sore.  didn't do the core because of how sore I am and I needed to do the longer run today instead of tomorrow.  total time 1:28:27.  did 5 strides (20-30 seconds) at the beginning of each mile starting at 4 miles.  splits 9:46, 9:39, 9:47, 9:56, 9:57, 9:42, 9:45, 10:04, 9:52.

later in the morning had a cardiac stress test and was on the treadmill for 16 minutes.

AM 6 miles total time 56:10.  splits 9:41, 9:16, 9:19, 9:20, 9:18, 9:16.  Not near as sore today.

PM 2 miles easy.   first mile 9:48, second mile 9:57.  total 19:45.

30 minutes on the exercise bike

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

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

total time 70:58.  ran 15 minutes warm-up and the 15 minute temple and then 15 minute recovery followed by another 15 minute tempo then recovered until the end.  splits 9:25, 8:37, 8:00, 8:51, 9:23, 8:32, 8:36, 9:34.  the first 15 minute was probably a bit too hard so the the second tempo section waschoppy and difficult to maintain plus slower.

late afternoon 2 miles easy total time 19:53 splits 10:03, 9:50

total time 46:49.  splits 9:39, 9:21, 9:19, 9:08, 9:22

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

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

total time 1:59:56  after 30 minutes warm up I did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1

splits 9:26, 9:23, 9:19, 9:07, 8:58, 9:11, 9:10, 9:15, 9:09, 9:26, 9:16, 9:08, 9:07.  I felt sore but tried really ahrd to not overdo it.  during the ladder the up tempo was about 8:50 and the recovery time around 9:30 pace.

6 miles today.  Half mile warm-up and then 2 x 2 miles with 1 mile recovery and half mile cool-down.  Goal was 8:20 pace for first 2 mile and 8 flat pace for the next 2 miles.  I was wearing my heavier shoes.  It just didn’t happen.

Total time 53:12  splits 5:03, 8:18, 8:19, 9:55, 8:11, 8:23, 5:03

Modified the core as my legs were pretty sore

40 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches, 20 squats, plank 2 x 30 seconds with 30 seconds in between.

5 in the morning.  feeling rpetty good so this did not feel hard.  total time 45: 31  splits 9:23, 9:02, 9:01, 9:04, 9:00

2 in the afternoon 18:26.  also did not feel hard at all 9:16, 9:10 (in the lighter shoes)

30 minutes on the exercise bike

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

morning  56:58 splits 9:48, 9:33, 9:26, 9:29, 9:21, 9:18, 0:03

evening 29:02... splits 9:38, 9:31, 9:35, 0:18

total time 38:45.  splits 9:59, 9:46, 9:38, 9:24

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

out the door at about 4:50 am.  needed to help at a funeral at 9 am.  total time 3:02:33.  plan was to to start conservative for the first 10 miles and then go sub-marathon pace for the next 10 miles.  splits 9:37, 9:25, 9:28, 9:29, 9:35, 9:32, 9:24, 9:27, 9:18, 9:23, 8:54, 8:52, 8:48, 8:45, 8:46, 8:42, 8:48, 8:42, 8:50, 8:49.  there was another 2.3 seconds before I stopped my watch that I didn't count.

longest run I have ever done.  My watch said O set my half marathon PR too at 1:57:03.

easy day recovering from 20 mile run.  total time 59:05.  splits 10:04, 9:47, 9:49, 9:50, 9:45, 9:50

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

My plan was to do mile repeats if I wasn't too sore.  I am still pretty sore from the run last Satruday so I just went out and ran. total time 64:25.  splits 9:31, 9:15, 9:16, 9:08, 9:02, 9:05, 9:08.  feeling good about my training.

afternoon 19:25.  splits 9:40, 9:23, 0:22

30 minutes exercise bike

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

1.5 mile warm-up and then 400's on the track.  It was really cold outside and Iw as pretty sore during the cool down.  total time 66:56.  splits (recovery in parentheses) 9:41, 4:54, 1:56.5, (1:44.2) 1:54.2, (1:45.7), 1:56.4, (1:40.7), 1:57.3, (1:44.6), 1:56.9, (1:53.2), 1:57.5, (1:47.8), 1:59.7, (1:47.6), 1:56.8, 10:15, 10:21, 3:46.5.  average heart rate 131

afternoon 18:34.  splits 9:19, 9:15.  felt really easy.  average heart rate 116

total time 57:18.  taking it easy.  splits 9:46, 9:29, 9:32, 9:32, 9:31, 9:27.  average heart rate 118

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

4 weeks left til the marathon.  I am getting excited!!

I went to the marathon course.  I parked the car and went easy uphill for 4.5 miles and then turned around(the turn around point is approx where the marathon start will be) and went hardish for 5 miles and then turned around to get back to my car.  I put the heavier shoes on for the last 8 miles.  uphill mostly for 0-4.5, the 9.5 to 10, then 10.5 to 12, then 13.5 to 15.7, 15.9 to 16, then 16.1 to 16.3.  Almost all my uphill running was also against the wind too.  The plan was to go slower than marathon pace for all but the one 5 mile stretch I started at the 4.5 mile mark.  I succeeded in that goal except for mile 13 which was a down hill mile that was easy effort but down hill.

total time 2:51:15,  splits 9:52, 9:42, 10:00, 10:19, 5:04, 8:26, 8:30, 8:38, 8:31, 8:31, 4:57, 9:41, 10:20, 9:02, 9:39, 10:25, 10:18, 9:45, 9:34. average heart rate 123.  average pace 9:31.

total running time 38:42.  splits 9:47, 9:38, 9:40, 9:37.  I was a bit sore in the quads so it was good that I took it easy.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

morning run 7 miles.  2 x 2 miles- mile warm-up, mile in between, mile cool down.  supposed to do at 9 minute pace.  Choppy run as I never settled into a steady pace.  total time 64:21.  splits 9:32, 8:50, 8:59, 9:26, 9:01, 8:58, 9:35.

evening run 3 miles.  total time 28:08.  splits 9:31, 9:19, 9:18 

41 minutes on the bike outside.  average pace 12.5 mph.  rode for over 8 miles.  

morning total time 64:51. splits 9:34, 9:17, 9:19, 9:14, 9:11, 9:13, 9:03.  I felt really good .  average heart rate 124. 

evening 2 miles total time 18:38.  splits 9:24, 9:14.  felt easy average heart rate 119.

total time 46:46.  easy run splits 9:35, 9:21, 9:20, 9:19, 9:11. average heart rate 120.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

total time 3:22:41.  at 11 miles I changed to lighter shoes.  I was trying to focus on 9:25 apce for the first half and then 9 flat pace the second half.  twice I accidently his the lap button so will have to add those splits.  With the light shoes I was able to maintain a sub 9 min pace for quite a while with the heart rate right about 120.  However, the last 3 - 4 miles my heart rate went up significantly and the last mile was a struggle.  splits 9:32, 9:08 (not sure where that came from?), 9:34, 9:26, 9:29, 9:19, 9:24, 9:29, 9:24, 9:15(no increase in heart rate so I don't know what happened), 9:24, 9:00, 8:52, 8:56, 8:57, 8:54, 9:01, 8:55, 9:01, 9:02, 9:11, 9:27.  the last mile was a struggle with increased effort just to get that pace.  average pace 9:13  average heart rate 124.

had an energy Gu prior to the run and then at 50 minutes, 1 hour 40 minutes,  and 2 hours 30 minutes.  I tried something new. Gatorade chews.  I had 2 of them at 2 hours 5 minutes, 2 at 2hours 55 minutes and 2 at 3 hours 10 minutes.  the temperature warmed up significantly the last hour and I was probably over dressed.  I drank a total of 12 oz water during the first 11 miles and a total of 18 oz gatorade during the second 11 miles.  even doing all of this I lost 3.5 pounds during the run.

easy run this morning... tried to keep my heart rate around 119.  total time 38:56.  splits 9:46, 9:39, 9:48, 9:43.  average heart rate turned out to be 119.  I was a bit sore and didn't push it at all.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

morning run.  I did a bunch of stretching yesterday using yoga poses from Runner's World.  It really helped my right groin which has been super tight. However... my heart rate was up higher than usual today.  total time 66:06.  splits 9:28, 9:21, 9:27, 9:28, 9:32, 9:21, 9:28.  average heart rate 124.

afternoon run.  total run time 18:37.  splits 9:26, 9:11.  average heart rate 120

30 minutes on the exercise bike.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

morning run.  7 miles.  Jeff wanted me to do 6 by 0.5 miles at around 9 minute pace.  I warmed up for 1 miles and then I had 0.2 miles recovery in between (pace between 9:45 and 10 min).  total time 64:37.  splits 9:24, 8:55(definitely discovered that part of this was too fast), 9:16, 9:11, 9:05, 9:30, 9:16.  My heart rate seems a bit higher this week?  not sure.  need to go to garmin connect and analyze.  I spent 30 minutes stretching last night.  My right groin and thigh seem to be doing better.  average heart rate for the entire run was 128.

afternoon run 83 degrees.  2 miles 18:26.  splits 9:20, 9:06.  average heart rate 119

esay run with one strider at each half mile point.  total time 37:43.  splits 9:30, 9:19, 9:24, 9:30

average heart rate 118.  average pace 9:26

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

long run plan today... 2 x 3 miles plus easy run.  1 segment early in the run and another segment late in the run.  I did them mile 2-4 and then 13-15.  goal was 9 min pace for those runs and 9:25 for the other times. 

How I did:  total time 2:26:27.  plits 9:24, 8:51, 9:01, 8:57, 9:23, 9:21, 9:19, 9:16, 9:18, 9:11, 9:14, 9:15, 9:01, 8:49, 8:59, 9:07.  The first 3 miles segment I was trying to keep the heart rate at 126.  Then I was trying to keep it at 121.  I was pretty successful at 121 but I really settled into a groove and the miles were faster than I had planned.  the second faster segment I had to stay around 129-130 in order to get the pace.  The last mile I ran most of it at 9:20 pace.  but I picked up the pace the last 90 seconds.

average heart rate for the entire run was 124.  average pace 9:09 (right on pcae for 4 hours).

easy run.  total time 37:05.  splits 9:15, 9:20, 9:16, 9:16.  average heart rate 122.  average pace 9:16

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

after 1 mile warm-up I went hard for 1 minute at the beginning of each half mile.  total time 54:10.  splits 9:27, 8:46, 8:57, 8:59, 8:59, 9:02.  average heart rate 129.  average pace 9:02.

30 minutes excercise bike

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

3 x 1 miles at race pace.  1 mile warm-up then 1/2 mile recovery in between each run.  total time 55:06.  splits 9:21, 8:52, 4:44, 9:03, 4:49, 8:54, 9:23. average heart rate 126.  average pace 9:11.

easy run today total time 37:27.  splits 9:33, 9:17, 9:21, 9:16.  average heart rate 120.  average pace 9:22

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

the plan was to run the course starting at the LDS church on McDowell and then running the only significant uphill of the course (from 0.53 miles to 2.06 miles on today's run and from about 4.2 to 5.76 miles on the marathon course) to get a feel for that and to see what my heart rate effort for 9:10 miles would translate to on the down hill portions.  I also planned to do one 3 mile section of the course up-tempo but no faster than 8 min mile pace.  Well... my watch didn't cooeprate so for much of the run it said my heart rate was in the 170's and 180's.  I stopped once to check my heart rate and it wasn't beatring that fast.  I stopped again and took it off and tried to wipe of the sensors.  no luck... so I ignored the heart rate and ran on effort.  The downhill portion after the uphill I ran based upon effort. I started the uptempo segment at 4.5 miles.  total time 1:30:07.  splits 9:11, 9:33, 8:44, 9:05, 4:26, 8:08, 8:10, 8:05, 9:47, 9:54, 5:03.  I finished my hard 3 miles going west on McDowell and immediately turned around so the last 2.5 miles were all uphill.  my watch says my average heart rate was 165.  right around 6.5 miles all the sudden my watch heart rate dropped to the 140's which was probably accurate. 

easy run... I did speed up effortlessly at the end.  total time 37:08.  spluts 9:29, 9:14, 9:18, 9:07. average heart rate 123.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

total time 37:03.  splits 9:23, 9:10, 9:16, 9:14.  I did 3 45 second fartleks half way through miles 2,3, and 4.  I feeling great!

30 minutes on the exercise bike

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

20 lunges, 10 squats, 10 back extenders, 15 push-ups, 15 crunches, 15 second plank

total time 36:46.  tried to go 9 min pace for a half mile at 1 mile and at 2.5 miles.  looks like I went a bit faster.  splits 9:22, 9:02, 9:06, 9:16.  average heart rate 120.

easy run just to stretch the legs.  up tempo twice 9:16. average heart rate 118.

very tough day.  My goal was 4 hours and I was definitely on pace to make it at 20 miles. My plan was to be comfortable on the down hill and let it help me get ahead of goal pace and then slow down as it got flat.  plan worked until between 21 and 22 miles when the calf cramps started.  The rest of the race was just an effort to finish.  total time 4:31:47.  splits 8:45, 8:38, 8:59, 8:50, 9:07, 9:23, 8:40, 8:44, 8:59, 8:44, 8:54, 8:48, 8:57, 8:56, 8:58, 5:59 (accidently hit my watch and didn't know it), 9:02, 3:06 (got back on the mile markers), 9:10, 9:24, 9:50, 10:12, 12:54, 20:08, 16:34, 15:12, 14:38, 2:18.  I didn't follow my haeert rate because it didn't seem right.  overall pace was 10:23.   cramps were brutal.  

rode the exercise bike for 15 minutes and then went out for a very slow run.

total time 15:02.  mile splits in 13:41  really sore.  average heart rate 112

30 minutes on the exercise bike is helping the soreness pass quicker.

2 mile run in light rain.  total time 20:08.  splits 10:13, 9:55  average heart rate 116

30 minutes exercise bike.  

15 minutes exercise bike

3.5 mile run.  intended to run 4 but felt sore so cut it short. .  total time 33:53.  slpits 9:34, 9:33, 9:47, 4:59

total time 37:33.  splits 9:29, 9:26, 9:20, 9:18

total time 54:49.  9:31, 9:02, 9:09, 9:07, 9:09,8:51  after 1 mile I ran uptempo for 45 seconds each half hour.  sverage heart rate 121.  

strarted my garmin on bike riding mode while I was running.  This represents what I actually ran but my garmin is off by 0.13 miles and about 72 seconds.  i added the extra on to the 4th miles.  total time 36:40.  splits 9:05, 9:10, 9:10, 9:15.

40 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches, 30 second plank

plan was 9:20 first mile then 9 minute miles.  went faster... total time 62:25.  splits 9:08, 8:45, 8:55, 8:52, 8:56, 8:56, 8:54.  average heart rate 130

30 minutes on the exercise bike

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

plan was warm-up and then 2 x 1 mile with 1 mile recovery in between.  total time  43:12.  splits 9:21, 7:32, 9:19, 7:39, 9:21

during the second mile I didn't look at my watch once I just tried to run smooth and fast with a strong finish.  average heart rate 131

total time 56:18.  plan was easy running for 5 but then decided to extend the run.  splits 9:28, 9:29, 9:15, 9:17, 9:25, 9:24. average heart rate 120.  average pace 9:23.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

plan was to run one segment of 4 miles up-tempo but slower than 10K goal pace.  I wamred up for a mile and a half and then wanted to run at 8:10 pace.  I couldn't do it but I was close.  total time 1:39:35.  splits 9:26, 4:33, 8:13, 8:11, 8:20, 8:17 (4 miles in 33:01), 5:00, 9:57, 9:36, 9:29, 9:20, 9:14.   average hert rate 132

went on a bike ride with Beth.  didn't stop the watch at traffic stops.  total time 1:06:23.  average heart rate 103

easy run trying to keep at 9:45 pace.  total time 58:01.  splits 9:43, 9:45, 9:41, 9:40, 9:38, 9:34 average heart rate 117.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

plan was a ladder after a 10 minutes warm-up.  1-1-2-1-3-2-4-3-5-4-4-3-2-1-1-1 then cool down.  total time 61:05.  splits 9:36, 8:15, 8:38, 8:33, 8:28, 8:12, 9:21  average heart rate 130.  max heart rate 157.

afternoon.  95 degrees.  total time 19:16.  splits 9:42, 9:34 average heart rate 116.

rode exercise bike for 30 minutes

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

plan one mile warm-up and then 4 to 6 half mile repeats at around 7:35 pace.  If I slowed by even 5 seconds per half mile I was to stop the repeats and just finish the work-out.  total time 63:10.  splits 9:40, 8:04, 8:15, 9:16, 9:39, 9:31, 8:44.  I did 4 half mile repeats in 3:48.10 (2:28 recovery), 3:44.88 (2:32), 3:46.75 (2:34), 3:54.93.  I then just ran until the last half mile which I picked up the pace and ran in 4:03.28.  average heart rate 135.

total time 36:38.  easy run...at least felt easy and yet splits were better than I expected  9:29, 9:12, 8:57, 9:00

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

plan was for 13 miles and to do 2 three mile segments "no slower than 8:30 pace".  I ran the first segment from 3 to 6 miles going 8:05 pace.  The last 45 seconds or so I did slow but that is ebcause I had been running at about 7:50 pace for a few minutes.  The second segment I shortened to 2 miles because I was having to go near full effort to hold even 8:35 pace.   Before the half-way point I decided to run more than 13 and see if this workout would give me a half marathon PR and it did!  my watch said 1:56:09 for the half but that was my time for the 13.15.  here are the details:  total time 1:56:09.  splits 9:24, 8:57, 8:57, 8:05, 8:06, 8:04, 9:38, 9:14, 9:03, 8:22, 8:30, 9:28, 9:02, 1:20  average heart rate 135 average pace 8:50.

easy run today but felt sore.  total time 45:14.  splits 9:19, 9:00, 9:05, 9:00, 8:50.  Up tempo the last 0.2.  average heart rate 120.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

morning.  warm up 10 minutes then 2 minutes hard 1 minutes easy x 8.  Then finished out the run only I went hard for the last 0.2.  total time 51:23.  splits 9:26, 7:44, 8:09, 8:06, 9:23, 8:36  average heart rate 135.

6 pm easy run total time 28:23.  splits 9:40, 9:33, 9:10  average heart rate 118

30 minutes exercise bike

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

total time 56:56.  splits 9:33, 9:31, 9:30, 9:32, 9:28, 9:23.  average heart rate 115.

first 4.35 miles in racing flats for warm-up and time trail.  rest of the miles in 1540's.  total time 1:38:42. goal for time trial was 5K in 10 K goal pace.  didn't quite make it but it was 64 when I started the run adn 69 when I finished the time trial and 73 when I finished the run.  splits 9:24 warmup the 5K 7:41.3, 7:41.5, 7:54.7, 0:46.2 for 5 k of 24:03.7.  my GPS got the time trail in 24:06.  at 4.35 miles I changed shoes, ate a GU and drank some gatorade.  remainder of the splits (from 4.1 on) 9:57, 9:39, 9:22, 9:12, 9:08, 9:02, 8:56.  average heart rate 131.

Run with Andrew at Stanford campus. Total time 50:43. Splits 9:38, 9:34, 9:43, 9:33, 9:07, 3:09

20 back extenders, 20 squats, 20 push-ups, 45 second plank

Easy run with Andrew. Total time 46:34. Splits 9:45, 9:37, 9:19, 9:01, 8:52. First half of the run was a gradual up hill then downhill. 40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank 40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

Total time 62:25. Plan was 4x1 mile with 2 minutes active recovery between repeats. If I slowed on the 3rd I was to recover for 5-7 minutes before doing the 4th. Here is what I did... In my heavy shoes... 9:51, 7:43, 1:58, 7:49, 2:39, 8:03, 6:07, 7:53, 10:23. It was cold and my legs felt a bit heavy. Average heart rate 130

Easy run with Andrew. Total time 28:36. Splits 9:38, 9:25, 9:14, 0:18. Average heart rate 121

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

Plan was 6-8 fartleks over 1-1.5 minutes. I chose to do 90 seconds at the halfway point for each mile (seven total). Total time for the run was 63:49. Splits 9:38, 9:08, 8:59, 8:56, 9:02, 9:00, 9:05. I did extra stretching last night and before I ran today. Average heart rate 123. This felt pretty comfortable. My legs have been heavy as I have had to do most of these runs on asphalt. We are headed home to Az tonight and I will stay on dirt canal paths for awhile.

easy day.  windy.  total time 37:34. splits 9:33, 9:25, 9:22, 9:14.  average heart rate 118.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

39 minutes bike ride.  8.67 miles 13.2 mph

plan was a tempo run at asustainable hard pace for 5 miles during the last half of a long run. I added in going hard the last qurter mile of the entire run, total time 1:45:24.  splits 9:34, 9:08, 9:13, 9:12, 9:04, 9:09, 8:15, 8:17, 8:14, 8:17, 7:55, 9:06 (7:21, 1:45).  average heart rate 123.  average pace 8:47

total time 27:37.  splits 9:38, 9:09, 8:49  (ran last 0.15 all out).

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

plan was 6 x 0.75 at 7:45 pace with 1 minute rest in between.  first one was too fast, next 2 were on target.  4th one was about 7:50 pace.  last 2 7:55 pace.  total time 58:50.  splits 9:28, 7:41, 7:55, 7:58, 8:06, 8:10, 9:34.  overall pace 8:24 with average hert rate 133.

30 minutes on the exercise bike

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

plan today was 90 second fartlek once a mile strting at the beginning of mile 2.  total time 44:12.  splits 9:32, 8:41, 8:45, 8:39, 8:34 (the last mile I picked up the pace for the last 0.15 too).

total time 27:59.  splits 9:28, 9:12, 9:21

20 minutes on the exercise bike.  avoided lunges and squats because I am racing tomorrow.

 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

20 back extenders, 30 push-ups, 30 crunches, 45 second plank

2 mile warm up in NB 1540's  20:24 splits 10:03 and 10:21.  I then stretched for about 15 minutes.

put on racing flats and ran 0.7 miles with 4 striders.  all this running averaged 9:34 pace for 6:40

10K race was short by 0.08.  I'll give the splits from start to finish of the race.  48:11= 7:56, 7:55, 7:50, 7:54, 7:52, 7:50, 0:53.5.  I actually walked a bit before running to complete the 6.2 and my GPS later told me my 10K time was 48:58.  the 0.88 I ran after I hit the lap button for the end of the race was run in 10:09 (11:32 pace).  average heart rate for this run was 137. 

total time 36:06.  splits 9:22, 9:03, 8:56, 8:45.  not pushing at all

got this thing going on in my groin.  my core bothers it so I only did one set

40 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches, 45 second plank

total time 53:09.  plan was 30 seconds hard then 6 minutes recovery.  I did this starting at 6:45.  splits 9:23, 8:45, 8:30, 8:53, 8:58, 8:41.  I did 8 of these hard segments with the first 10 seconds being a gradual speed up and then hard for 20 seconds. 

35 minutes exercise bike

right groin bothering me.  Only did the core exercises that don't bother my groin

40 lunges, 20 squats, 20 back extenders

40 lunges, 20 squats, 20 back extenders

10 x 400 on the GJHS track.  warm-up 1.2 miles then goal was 1:50 per 400 with 2-3 mintues of recovery.  total time 56:38.  mile splits 9:23, 8:59, 8:28, 9:10, 8:52, 9:37, 2:07

starting with the 400's :  1:49.25 (1:45 recovery), 1:47.66 (1:39), 1:46.5 (1:40), 1:44.95  (1:39), 1:45.0 (1:40), 1:46.28 (1:41), 1:46.58 (1:43), 1:45.02 (1:41), 1:47.32 (1:41), 1:39.97 (1:31)

I felt really good and am really pelased with this work-out. 

easy run not pushing much until the end.  total time 35:40.  splits 9:18, 8:50, 8:46, 8:46.

40 lunges, 20 squats, 20 back extenders

40 lunges, 20 squats, 20 back extenders

plan was warm-up then 2 x 15 minutes up-tempo.  I warmed at 15 minutes then I went 15 minutes up-tempo then 20 minutes slower then 15 minutes up-tempo then finished the 10 miles.  total time 1:26:45.  splits 9:18, 8:34, 7:58, 8:28, 9:02, 8:56, 8:00, 8:53, 8:57, 8:39.

total running time 36:06.  splits 9:27, 8:57, 8:52, 8:50.  going to just run this week.  no speed work as my groin is bothering me a bit.

40 lunges, 20 squats, 20 back extenders

40 lunges, 20 squats, 20 back extenders

total time 53:20.  splits 9:22, 8:49, 8:52, 8:51, 8:50, 8:37

35 minutes on the exercise bike

40 lunges, 20 squats, 20 back extenders

40 lunges, 20 squats, 20 back extenders

my groin is feeling much better

I hve beent aking ibuprofen and icing my groin twice a day all week.  feeling pretty good.  I have avoided super hard running this week but feeling pretty good about increasing the pace.  today was excellent!

total time 51:26  splits 9:09, 8:35, 8:31, 8:29, 8:25, 8:18.  average heart rate 125.

easy run  45:32.  splits 9:23, 9:06, 9:07, 9:06, 8:49  average heart rate 120

HIke the Grand Canyon.  Started at 8:30 am at South Kaibab trail.  Finished at 6:20 pm at Bright Angel trailhead.  This included about 2 hours of rests.  I am sore but not as sore as the marathon in February.  We saw some wonderful scenery!

I was pretty sore this morning so this was just a run to get out the door and work away some soreness.  Total time 37:04.  splits 9:35, 9:17, 9:19, 8:53.  This felt good to get out and stretch and there really was no strain for even the up- tempo last quarter of a mile. 

really sore today.  also ran into a head wind for the first 3 miles.  total time 55:34.  I ran 1 minutes up-tempo at each half mile. splits 9:32, 9:18, 9:34, 9:07, 9:04, 8:59

35 minutes on the exercise bike

40 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders

easy back into the stuff that was aggravating my groin

ran a speed work-out in my heavy shoes.  total time 58:03.  after 1.2 mile warm-up ran on the track half miles with one lap recovery.  mile splits:  9:44, 8:37, 8:19, 8:59, 9:25, 10:03, 2:56.  splits and recovery for part on the track:  3:45.78 (2:36.24), 3:42.93 (2:43.05), 3:45.45 (2:53.69), 3:48.8 (2:56.03), 3:52.5 (3:05.97).

total time 36:01.  splits 9:31, 9:01, 9:00, 8:29.  I was pretty sore but loosened up nicely.

total time 1:46:29.  after 30 minutes warm-up did a ladder 1-1-2-2-3-3-4-4-5-5-6-5-5-4-4-3-3-2-1-1-1-1 splits 9:36, 9:06, 9:01, 8:36, 8:25, 8:38, 8:45, 8:57, 8:55, 8:44, 8:43, 9:05.  

Easy run in lighter shoes. Total time 35:29. Splits 9:23, 8:48, 8:44, 8:34.

No time for core... Flew to Iowa today

Total time 54:28. at 10 minutes and then every 9 minutes I did a 90 second fartleks. 9:30, 9:10, 8:57, 8:43, 9:03, 8:58, 8:53, 0:07. Windy for portions of the run and then uphill for part too.

Ran with Jeff for 3 miles. Did a tempo run for 1.5 miles at around 7:45 pace. Ran over to the track after that to do 1 hard 400. Total time 63:18. Splits 9:28, 8:29, 7:48, 9:22, 6:41(@.7), 1:39.9, 0:21, 10:00, 9:29. Average heart rate 133. The 400 really got my heart rate up and it didn't come down for awhile.

Total time 45:29. 3 miles with Jeff and then 2 more. Splits 9:12, 8:57, 8:48, 9:08, 9:02, 0:22

As I was getting ready to run 12 I decided that I would try to set a half marathon PR on a training run. I am in Ames, Iowa and there is this cool trail. It is rolling with ups and downs but I thought I would see how it goes. 8:40's pace has got to the point that it feels easy. Splits are as follows: 9:05, 8:48, 8:45, 8:48, 8:41, 8:58, 8:45, 8:45, 9:02, 8:40, 8:40, 8:47, 8:52, 11:17. I went hard through 13.15 miles. My watch got me at 1:55:33 for the half marathon for more than a 30 second pr. I slowed a lot for the last part of the run for a total time of 2:05:54. I knew I was in good shape. I did this with heavy shoes and no taper. Pretty happy with this run.

Total time 35:27. Ran with Jeff. Splits 9:26, 8:53, 8:48, 8:20. I started off pretty sore but warmed up nicely.

3 x 1 mile repeats after 1 mile warm-up and 1 mile recovery in between.  total time 61:22.  splits 9:30, 7:32, 9:15, 7:47, 9:39, 7:56, and 9:45.  average heart rate 131.

20 minutes on the exercise bike then 2 mile run.  total time 19:47.  splits 10:00 and 9:47.

40 lunges, 20 squats, 20 back extenders, 20 push-ups, 20 crunches, 45 second plank

ran in racing flats. t rack work-out.  GPS was not accurate on the track.  so although I ran 7.14 I will credit only 7 miles .  with stop watch I got 61:22.  I did 6 x 800 with 1 lap recovery in between each 800.  splits 11:38, 3:42.05 (2:30.46), 3:41.21 (2:27.17), 3:42.79 (2:32.21), 3:40.52 (2:35.35), 3:38.46 (2:41.60), 3:38.42 (2:43.34)12:10.  for GPS  I got 61:22 splits 9:44, 8:22, 7:35, 7:47, 8:20, 8:24, 9:50, 1:20

not going to be able to run tomorrow. 70:56 total time.  splits 9:38, 8:51, 8:52, 8:53, 8:46, 8:47, 8:45, 8:24.  pretty sore.  

cancelled plans for campout because of concerns for a grandbaby who hasn't arrived yet.  total time 45:03.  splits 9:39, 9:05, 8:49, 8:49, 8:42

totally sore and tired.  total time 35:58.  splits 9:27, 8:57, 8:58, 8:36

40 lunges 20 squats 20 back extenders 25 pushups 25 crunches 45 scond plank

40 lunges 20 squats 20 back extenders

really tired as I was up late at the hospital with Dad.  at 0.2 and 0.7 of each mile I did a 30 second surge.  total time 63:03.  splits 9:35, 9:06, 9:05, 9:07, 8:49, 8:44, 8:37.  had a head wind for most of the first 3.5 miles and a tail wind for the way back. 

20 minutes on the exercise bike

15 minutes walking 1 mile

planned on easy total time 44:35.  splits 9:25, 8:49, 8:52, 8:52, 8:36

ran less volume since I plan a time trial for tomorrow.  

ran in racing flats.  warm up 1.1 miles in 10:35.  did 5 striders.

5K time trial with goal to set PR for this decade.  total of 3.9 miles.  5K done in 23:33 goal accomplished!!

total time for 3.9 31:41.  splits 7:42.3, 7:47.7, 7:17.5, 8:53.6  after 3.15 miles (when I was sure I had logged a 5K) I slowed dramatically.

My garmin registered 2 records:  mile in 7:15 and 5K in 23:33.

sore from the 5K yesterday.  Plan was to take it easy  for more than half and then see if I could pick it up.  total time 1:47:49.  splits 9:41, 9:09, 9:11, 9:12, 9:10, 9:06, 9:01, 8:43, 8:37, 8:47, 8:48, 8:25.

later rod the bike 5.65 miles in 29:30.

easy run today.  total time 45:53.  splits 9:25, 9:12, 9:07, 9:11, 8:59

40 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders

planned on 4 x 1 mile with 1/2 mile recovery in between at 7:45 pace.  Probably did this too close to my 5 k effort.  total time 59:52.  splits 9:14, 7:45, 4:42, 7:42, 4:50, 7:49, 4:59, 8:00, 4:51.

20 minutes on exercise bike

1 mile walking outside in the morning.

I was really sore this morning.  I walked an additional 8000 steps last night and it really affected my legs this morning.  I ahd to slow my run  total time 64:49.  splits 9:38, 9:07, 8:57, 8:54, 9:13, 9:35, 9:25.

took it easy... total time 36:03.  splits 9:28, 9:04, 8:49, 8:42

still feeling pretty sore.  total time 1:38:02.  splits 9:23, 9:09, 9:06, 9:07, 9:00 8:55, 8:48, 8:42, 8:39, 8:44, 8:29.  it is getting warmer.  not sure how long I will be able to keep up the mileage.  I know i need to sart the run much earlier.  This morning I started about 5:48 am.

really sore this morning.  total time 37:03.  splits 9:40, 9:23, 9:07, 8:53.

also biked 8.26 miles in 31:51 minutes- 15.6 MPH

total time 53:36.  splits 9:16, 8:48, 8:54, 9:02, 8:51, 8:40

walking 35:57

total time 53:57.  9:30, 9:05, 8:55, 8:57, 8:54, 8:37

total time 36:35,  splits 9:34, 9:09, 9:07, 8:45

total time 1:28:05.  splits 9:24, 9:01, 8:51, 8:54, 8:57, 8:41, 8:36, 8:32, 8:36, 8:33

total time 36:13.  splits 9:32, 9:06, 8:55, 8:40

total time 35:52.  splits 9:33, 8:50, 8:52, 8:37

total time 18:38,  splits 9:35, 9:03.

total time 35:27.  splits 9:32, 9:03, 8:26 (first half in@3:54), 8:26 (last quarter in 1:57).

total time 36:37.  easy day 9:37, 9:05, 9:04, 8:51.

total running time 1:48:25.  I deliberately kept it slower for the first 6 miles and I was right at the time I planned through 10.  the intent was to run 8:30 pace for the alst 2 miles.  it was too hot and wasn't happening.  splits 9:34, 9:12, 9:11, 9:09, 9:00, 8:58, 8:45, 8:46, 8:47, 8:45, 9:17, 9:02.  I still ran a negative splits with the first 6 miles in 55:05 and they second 6 miles in 53:20

total time 36:34.   splits 9:36, 9:08, 9:09, 8:42

total time 54:08.  splits 9:34, 9:07, 9:00, 9:03, 8:53, 8:32 

bike outside 36 minutes

total time 45:09.  splits 9:34, 9:11, 9:04, 8:43, 8:38

total time 70:52.  splits 9:22, 8:56, 8:54, 8:52, 8:49, 8:44, 8:47, 8:29.  average heart rate 121.

Went for a run in Iowa with my son Jeff. Total time 46:27. Splits 9:28, 9:04, 8:56, 9:07, 9:15, 0:38.

total running time 44:27.  splits 9:05, 8:46, 8:34, 8:38, 8:35, 0:49

felt much better.

walking 18:14

biking total time 34:25 average speed 15.2 miles top speed 19.7.

walking 17:31

biking total time 33:11 average speed 15.8 mph max speed 20.7 mph.

ran outsidein 82 degree temps.  took water.  total time 60:56.  splits 9:14, 8:48, 8:41, 8:37, 8:42, 8:39, 8:14.  felt pretty good.

the soreness is better already.  I think I will run 3 days a week for awhile and see how it goes.

walking 15:29 pace total time 25:25.

bike outside total time 47:37.  first 5 miles in 18:51... second 5 miles in 19:41.  15.5 MPH for total ride.

total time 90:49.  temp 81 degrees for the start and finish of the run.  the heat got to me.  plan was slow first mile then between 9: and 9:10 for the next 4, then 8:45 for the next 3 and then 8:30 for the next 2.  things didn't go as planned.  splits 9:43, 9:08, 9:02, 9:00, 8:57, 8:46, 8:53, 9:06, 9:15, 8:59. 

3 hours later I swam using our tether and went moderately hard for 10 minutes.

walking total time 25:36

bike total time 39:56.  first 5 miles 20:36.  second 5 miles 10:02

total time 51:44.  after 10 minute warm up I ran 90 seconds up tempo at each 5 minute mark. (90 up tempo 3:30 recovery).  splits9:16, 8:28, 8:29, 8:41 (only 2 minutes uptempo during this mile), 8:30, 8:20.

walked 1.2 miles in 18:57

bicycle outside 19.13 minutes

total time 54:01.  I was more sore than I had been in 1.5 weeks.  probably because I ran hard on Tuesday. splits 9:37, 9:05, 8:54, 8:51, 8:59, 8:35

walking 1.39 miles in 20:44.  pace 14:57/mile

bibcyling 7.67 miles in 29:17 pace 15.7 miles/hour

run total time 89:20.  plan was same as last Saturday but I succeeded this week.  splits 9:38, 9:14, 9:00, 9:05, 9:05, 8:48, 8:44, 8:46, 8:35, 8:25.  it was cooler 76 ast the start of the run and 75 at the end.

bibcycling outside 47:14 total time pace 14.2 mph.  second half of the ride I was pretty tired.

walking 18:56

bicycle outside total time 30:16.  first 5 miles in 19:45.

81 degrees but 37% humidity.  humidity dramatically increased starting yesterday.  I really didn't feel so hot for this run. sore adn achy and feeling the humidity.  I did push the last bit which felt good.  total time 54:50.  splits 9:40, 9:26, 9:28, 9:18, 8:42, 8:16.

walked hard 44 minutes 14:40 pace

total time 53:51.  splits 9:26, 9:06, 9:03, 9:03, 8:49,. 8:23.  started with temp of 84%.  nearing the time when I will ahve to run on the treadmill.

running slowly total time 39:02.  splits 10:20, 10:05, 9:56, 8:42.

bike outside 30:40 15 mph

walked earlier in the day for 1 mile

4 miles total time 37:59.  running at stanford in low 90's heat in the afternoon but running mostly in the shade.  splits 10:01, 9:43, 9:31, 8:44.

at stanford...53:37.  really nice early cool morning.  splits 9:32, 9:05, 9:07, 8:44, 8:51, 8:18

alot of walking

La Honda California... lots of hills.  total time 65:19.  splits 13:51, 12:16, 11:24, 8:35, 9:04, 10:10

started out running uphill for basically the whole 3 miles and then back down.  elevation change 1,007 ft according to the garmin.  it was very tough.

lots of walking

La Honda California... hill running very tough.  total time 98:21.  splits 12:39, 10:00, 12:01, 12:17, 12:05, 9:52, 12:10, 13:08, then last segment in 4:10

total elevation change running a different route than Wednesday 1,0085 feet.  brutal.  planned 10 and just couldn't do it. 

walked time was 19:46

bike time was 20:02

hot and humid.  77 degrees during the run with 71% humidity.  I lost 3 pounds and struggled much of the way.  I am still rpetty sore from that last hill run.  total time 55:51 splits 9:20, 9:10, 9:13, 9:05, 9:10 (had to go 8:45 pace the last quarter of this mile to get this),and 9:53.  From 5 to 5.5 miles I really struggled  and then pushed myslef to speed up to around 9 minute pace for part of the last half mile.  

walking in 19:15.

bicyling  time 19:05  15.6 mph

6 miles treadmill.  used garmin and the indoor tracking is way off both on the pace and on the distance.  my garmin says I ran 5.42 miles.  based upon my current elvel of fitness and the effort put forth that is not accurate.  so... I pushed the lap button each time I hit a mile on the treadmill.  total time 53:11.  strting at 10 minutes I did 2 minutes up-tempo 3 minutes recovery.  through 3 miles the pace was 7.1 mph for up-tempo and 6.6 mph for "recovery".  I did the 30 and 35 min segments at 7.2 mph and the 40 and 45 min segments at 7.3 mph.  after the 40 adn 45 min segment I did 30 seconds at 6.5 mph and then went up to 6.6.  starting at 50 mins I went hard to the finish.  started at 7.3 mph and went up 0.1 mph every 30 seconds ending the last 11 seconds at 7.9 mph.  pace 9:35, 8:48, 8:47, 8:49, 8:48, 8:25. 

walking 25:27

cycling 34:52 total time average speed 15.2 mph

treadmill run Garmin way off on distance so used my lap to hit the miles total time 88:56.  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.  Start up tempo at 6.7 mph and recovery at 6.3 but upped this by 0.1 mph for both until I did 4,5, and 4 minutes uptempo at 7.1 mph with recovery at 6.6.  Then I upped the pace even more. When the ladder was done at 70 minutes I slowed to 6.3 and upped it by 0.1 every 30 seconds. at 72 minutes I went up by 0.1 every 2 minutes. At 80 I stayed at 7.1 for 6 minutes and then I went up every 30 seconds again until 87: minutes then I went up by 0.2.  I finished for almost 30 seconds running 7.9 mph.  watch said 8.84 miles when I was done.  effort and current fitness tells me that treadmill was accurate.  mile splits:  9:45, 9:23, 8:58, 8:48, 8:45, 8:44, 8:46, 8:45, 8:45, 8:17

bicyle with Beth took it east 60:29 total time.  average time 12.2 mph.

1.63 miles walking artly outisde and then inside due to rain total time 22:44

30 minutes on the exercise bike

outside.  81 degrees and 80% humidity.  total time 53:02.  splits 9:13, 8:48, 8:52, 8:45, 8:41, 8:42.

walked in 19:26.

bicycle outside 24:09 average speed 15.4 mph.

treadmill.  GPS distance is off.  total time 53:15.  ran 1 minute hard 3 minutes recovery starting at 10 minuts.  splits 9:40, 8:51, 8:42, 8:48, 8:46, 8:29.

walked for the first 3 minutes and then ran but very slow and outside.  total time 17:48.  splits 11:30, 6:18

bicycle 24:22 average speed 15.3 mph

total run 91:31.  distance on GPS way off but getting closer.  ran easy for 25 minutes then went ahrd for 5 minutes, then easy for another 25 minutes then harsd for another 5 minutes.  This was hard and I was tired.  I went easier than before and tried to speed up but had to slow several times.  At 86 minutes I tried to go hard for 5 minutes but only last 2 then slowed for a bit and then gradually sped up at the end.  splits 9:40, 9:22, 8:55, 8:55, 9:14, 9:12, 8:37, 9:22, 9:16, 8:58.

outside: walked for 2 minutes and then ran easy.  total time 20:42.  splits 10:48, 9:54

biked outside total time 40:28 15.4 mph

on treadmill.  total time 52:44.  started out at 6 mph and gradually increased speed to 6.9 mph att 2.5 miles.  stayed at that speed for 2 miles then went up my 0.1 mph every quarter mile until the last quarter which I started at 7.5 mph and then went up by 0.1 every quarter lap. splits 9:31, 9:01, 8:46, 8:42, 8:36, 8:08

run after a short bit of walking.  super humid and deliverately slow.  time 17:24  (pace 10:54)
 

bike outside 5.05 miles 18:55 (16 mph)

treadmill aftere 1 mile warm up did 1/4 mile hard alternating with 1/4 mile easy.  started at 7.5 mph for first 2 (6.3 mph easy throughout) then next 4 at 7.6 mph, then up by 0.1 mph for each of the next 4.  the alst lap was supposed to be easy and I  started at 6 mph for the first 6 bars but the next 10 Iw ent up till I got to 8.5 mph.  total time 52:35.  splits 9:34, 8:46, 8:42, 8:42, 8:38, 8:14.  felt really good.

walking in 25:24.

bicycle 6.2 miles in 24:04  15.5 mph

stanford dish trail.  some big hills. good work-out!

total time 91:56.  splits 9:33, 10:48, 9:12, 8:37, 9:38, 9:11, 9:03, 8:50, 8:44, 8:20

running at Stanford temp in high 50's.  total time 51:41   splts 9:30, 7:24, 9:16, 7:28, 9:24, 7:29, 1:09.  this was a work-out on a whim.  I thought I would see how fast I could run a mile but then decided not to go all out but to do this work-out.  the bonus is that I have very little soreness in my pubic bone area.

very slow recovery run total time 17:46.  pace 10:56

bike total time 19:31  15.6 mph

took it easy on a run.  20:48 total time

bicycle for 19: 19.  

treadmill run.  started slow but was at 6.4 mph by the 0.75 miles.  gradually upped it to 6.8 mph by 2.75 miles then I stayed there thorugh 4 miles.  then upped it to 7 mph by 5 miles and went faster and faster as the mile progressed.  total time 53:10.   splits 9:34, 9:06, 8:51, 8:50, 8:40, 8:09

easy run total time 20:30

bike total time 34:27.  15.3 mph

It had rained and was 68 degrees so I couldn't resist and ran outside.  The humidity in the eand killed me.  I stuck with my plans to do run a ladder after 30 minutes of warm-up.  total time 1:38: 29.  it was a 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 so it took 50 minutes.  splits 9:40, 9:30, 9:25, 8:37, 8:56, 9:31, 10:03, 10:32 (walked for 50 second on the clock), 11:34 (walked for a minute off the clock), 10:41.  really dead by the end.  lost 5 lbs during the run.

walked first for about 45 seconds and then jogged.  total time 21:02

bicycle total time 27:03

outside 80 degrees and 45% humidity at the start of the run.  actually felt pretty good.  total time 54:01.  splits 9:31, 9:08, 8:57, 9:00, 8:49, 8:24, 0:12

walk then run total time 20:49

bike outside total time 43:09 15.6 mph

total time 51:51.  after 10 minutes warm-up I went 5 minutes uptempo and 3 minutes recovery.  splits 9:27, 8:17, 8:11, 8:16, 8:25, 8:40, 0:36.

slow run.  total time 20:31.

bike total time 31:29 13.6 MPH .  deliberately slower.

total time 62:33.  ran with Jeff.  I had a ahrder time than usual.  maybe I have been going hard too often?  splits 9:12, 8:34, 8:38, 8:41, 8:47, 9:07, 9:25, 0:09

total time 20:45.  pace 10:14

bicycle total time 27:18.  15.5 mph

total tunning time 64:19.  splits 9:41, 9:17, 9:09, 8:58, 8:50, 8:37, 0:32

total tunning time 20:50.  10:14 pace.

bike total time 27:07.  15.6 mph

treadmillk indoors  total time 54:45.  splits 9:46, 9:14, 8:57, 8:50, 8:49, 8:30, 0:40

gradually upped the MPH until I maintained at 6.8 mph from 2.75 miles until 5 miles then upped it gradually again.

outside run slow.  total time 20:33 average pace 10:05

bike outside 28:26.  14.9 mph deliberately rode more conservatively.

total time 84:23.  I ran outside.  it was 82 degrees with 36% humidity and I left before 5:30 am.  I deliberately wanted to take it easy at first and then try to finish strong.  splits 9:51, 9:35, 9:32, 9:30, 9:22, 9:15, 9:17, 9:02, 9:01.  I ahd hped to do the last mile in 8:30 but by the end that wasn't happening!  :)

bike ride with Beth.  64 minutes.

total time running 20:20.  pace 9:58

bicycling total time 27:07 15.6 MPH

outdoors temp 79 with 44% humidity.  total time 60:52.  after 0.75 miles of warm up I went 0.25 hard then 0.25 recovery until 6 miles then I reovered for 0.6 and then I ran 8:40 pace for 0.15 before going hard the last 0.25.  splits 8:57, 8:17, 8:26, 8:30, 8:30, 8:44, 9:11, 0:19.  This is the hardest I have run in a week and a half and the only time I will go super hard this week.  It felt really good to go hard.

total time running 20:20.

bike total  34:50.  15.3 MPH

in Portland much lower temps!  total time 64:36.  more hills too.  splits 9:37, 9:32, 9:28 (uphill about 0.3), 9:20 ( uphill 0.4 then downhill the rest), 8:33 (all downhill), 8:45, 9:05, 0:16.  

easy run total time 29:39.  splits 10:04, 9:48, 9:46.

total time 71:32.  the plan was to go out conservative for the first half and push the second half.  more uphill in the first half and more down hill during the return.  splits 9:24, 8:59 ( 0.3 downhill), 9:12, 9:42 (mostly uphill), 8:28, 8:18, 8:52, 8:38.  love running in cooler weather!

I am really enjoying the runs with temps in the high 50's!  I went longer today because I need to be ready to walk with the kids to school tomorrow morning.  total time 54:51.  splits 9:33, 9:16, 9:19, 9:05, 9:10, 8:27.  

total running time 27:33. decided to go easy for first mile and then hard. then easy.  splits 9:56, 7:35, 9:49, 0:13.  I started out under 7 minutes pace and then backed off when I realized how fast I was going.  Then I realized that I had backed off too much.  I was running in the dark and couldn't easily glance at my watch.  I was running in my heaviest shoes and feel like I could have gone faster.  

easy run in portland this morning.  total time 29:57.  splits 10:09, 9:52, 9:56.  

back in Arizona.  80 degrees and 37% humidity at the beginning of the run.  This is about 18 degrees warmer than yesterday morning and I struggled at the end.  totam time 63:44.  splits 9:24, 9:10, 8:58, 9:00, 8:58, 8:57, 9:16.

running total time 19:49.  easy

bike total time 26:44.  15.9 mph

total running time 81:55.  the plan was 9:30 for the first mile... 9:10 for the next 6 and 8:45 for the alst 2 miles.  77 degrees and 53% humidity at the start of the run.  I felt very comfortable for the first 6 miles running faster than the plan.  the heat and humidity caught up to me.  splits 9:9:26, 8:59, 8:54, 8:56, 8:57, 9:00, 9:01, 9:20, 9:23.  

bike... total time 49:19 13.7 MPH

easy run... 79 degrees and 44% humidity.  total time 29:03.  splits 9:43, 9:36, 9:18 (after 2.5 miles I did three mild to moderate increases in tempo for 10-15 seconds), 0:26.

i felt great on the bike too. total time 26:12 16.2 mph.

plan was for 3 half miles as fast as I could go.  I warmed up for a mile and did 5 mini surges during the mile to prep for the first hard half mile.  total time 56:27.  splits 9:08, 3:23.6, 4:46.9 (8:10.5), 9:28, 3:27.8, 4:48.6 (8:16.4), 9:25, 3:32.7, 4:55.2 (8:27.9- 6 miles in 52:56), 3:31.

I don't really have time for a race but this Saturday I am going to do another solo 5K and see how fast I can go.

total time 30:10.  splits 10:00, 9:54, 9:53, 0:23

bike time 32:56.  14.1 MPH (took it easy today)

total time 65:05.  plan was to run easy and not look at the clock.  And... the have @30 second fartlek every half mile starting at the mile mark.  I looked at the watch to figure out turn-a-round location and to look at the splits:  9:37, 9:08, 9:09, 9:17, 9:15, 9:22, 9:16.

6.36 in racing flats.  plan was warm up and then try to break my mile PR and 5K pr for this decade.  just missed the mile pr but I got the 5K pr.  warmed up for 2.3 miles - total time 21:57.  during second mile did 5 strides and in the last 0.33 did two strides that got to full sprints briefly.  splits for warm-up were 9:46, 9:08, 3:03.

race right after warm-up.  total time 33:17 for 4:03 miles. I went hard until 3.15 miles and then I walked briefly and took it easy getting  home to hcange shoes.  5K time was 23:21 (PR by 12 seconds) and splits were 7:35, 7:43, 7:19, 10:22, 0:19.  my mile PR is 7:15.7 so I was very close.

3.36 miles ran in raining shoes total time 32:13 splits 9:48, 9:39, 9:23, 3:23

bike time 28:22, 14.9 mph

ran up South Temple and then turned around.  Uphill for first half and then down-hill.  total time 28:31.  splits 9:30, 9:05, 8:37, 1:19.

on the west HS track.  was in a zone so this didn't feel difficult at all.  total time 36:00.  splits 9:12, 8:24, 8:14, 9:17, 0:53

easy run total time 29:46.  splits 9:54, 9:24, 9:29, 0:58

early in the morning up to West HS track.  ran 200 meter up-tempo 200 meters recovery x 15 and then too and from the track.  total time 44:08.  splits 8:57, 8:13, 8:19, 8:17, 9:22, 1:00

total running time 31:32.  splits 9:41, 9:16 (mostly downhill), 9:27 (mostly uphill), 3:08.  deliberate easy day.

warmed up in racing flats 21:34.  splts 9:39, 8:53 (5 strides during warm-up), 3:02 (2 sprints durign warm-up). 

then I broke my PR for the mile for this decade at 2.03 miles of this run I changed to my heavier shoes.total time for 6.04 miles 53:25.  splits 6:57, 9:35, 9:13, 9:14, 9:17, 8:48, 0:21.  

bike was short as I ahd things to do.  total time 20:09.  15 mph

easy run total time 28:12.  splits 9:27, 9:24, 9:04, 0:17

bicycle total time 19:00.  15.9 mph.

total time 51:59.  after 1 mile warm-up I did 1 minute uptempo at each half mile including at the 5 mile mark.  at 5.5 miles I went uptempo for the full half mile running 3:40.  splits 9:11, 8:37, 8:38, 8:35, 8:34, 8:02, 0:22. felt good

total running time 28:37.  took it easy only did 2 strides during the last half mile.  splits 9:41, 9:30, 9:05, 0:21.  

bike... total time 18:52.  16.1 MPH

plan was warm-up and then gradually get faster.  total time 51:43.  splits 9:22, 8:45, 8:33, 8:27, 8:09, 8:01, 0:26

total time 29:05.  splits 9:42, 9:42, 9:23, 0:18.   I did 2 striders during the last part of the run.  

total running time 28:10.  splits 9:31, 9:17, 9:04, 0:18

total bike time 25:17.  14.9 mph

total running time 53:17.  splits 9:12, 8:41, 8:44, 8:44, 8:51, 8:50, 0:14.  starting at 1 mile I ran 1 minute uptempo at every half mile mark.

total run time 30:41.  deliberately slow.  splits 9:58, 9:56, 10:07, 0:41

bike different route more stops and starts total time 29:21.  13.8 mph

total running time 44:56.  starting at 0.5 miles I went up tempo for 0.25.  I did that at 1.5, 2.5, and 3.5 also.  I waited until 4.75 to do the last one harder.  splits 9:09, 8:51, 8:56, 8:54, 8:43, 0:22.  I am going to try to set a 10K PR for this decade on Saturday.

easy run total time 29:20.  splits 9:48, 9:41, 9:25 (2 striders during this mile), 0:27

all ins my racing flats.  warm up 2.12 miles in 20:41

10K solo effort plan was to set my PR for this decade.  went hard for 6.22 miles then cooled down.  10K PR was 48:59 and ran this in 48:31.  total time for 7.1 was 58:41.  splits 7:51, 7:54, 7:49, 7:47, 7:49, 7:48, 10:35, 1:09.  average heart rate was 135.  current VO2 max 53.

treadmill at the MTC.  total time 29:31.  splits 9:48, 9:43, 9:31, 0:30

indoor track at MTC... very hard surface.  total time 39:13.  splits 9:43, 9:06, 9:02, 9:21, 2:02

10 minutes on an exercise bike.

1.5 miles on treadmill total time14:47