my exercise

total time 43:08.  easy running.  splits 9:31, 9:34, 9:29, 9:12, 5:23.

total time 46:23.  after 6 minute warm-up and ran 15 seconds uptempo every 2 minutes.  splits 9:14, 8:46, 8:59, 9:10, 9:21, 0:53

traveling and unable to exercise

traveling and unable to exercise

total time 67:44.  plane was for a tempo run and wanted to run about 9 minute pace.  warmed up for about 5 minutes and then picked up the pace.  splits 9:19, 8:47, 8:54, 8:58, 8:59, 9:17, 9:23, 4:07

total time 37:36.  at half mile mark I went hard for quarter mile  repeated at 1.5, 2.5, and 3.5

splits 9:04, 9:00, 9:01, 8:58, 1:33

total time 32:07.  easy run splits 9:23, 9:36, 9:25, 3:43

total time 39:12.  ladder after 4 minute warm-up.  1-1-2-2-3-3-4-4-3-3-2-2-1-1

splits 8:49, 8:40, 8:53, 8:53, 3:57

warm-up 0.72 miles 7:09

15 minutes on exercise bike

cool down 1.03 miles 10:07

total time 41:25.  after 5 minutes warm-up I ran a tempo run for 3.5 miles and then took it easy for 0.25 before going up tempo for another 0.25.  splits 9:10, 8:43, 8:41, 8:37, 6:14.  

new shoes... got them from an outlet store in Mexico City.  They don't carry 1540s.  I bought these 880s and ran this morning.  Much lighter shoe.  effort was not big and yet pace was faster.  total time 31:01.  splits 9:07, 9:10, 9:08, 3:36.

62:19.  warm-up 10 minutes and then went hard for 5 minutes. had recovery 10 minutes after each 5 minutes hard.   splits 9:20, 8:26, 8:48, 8:42, 8:32, 9:04, 8:33, 0:53.

east run heavy shoes total time 32:37.  splits 9:29, 9:31, 9:38, 3:58

total time 41:51.  after 0.5 miles warm-up I went up tempo for 1 minutes at each half mile mark.  splits 9:11, 8:52, 8:58, 8:57, 5:53

0.71 miles in 7:11 easy

16 minutes on exercise bike.

1.07 miles in 10:32. (mile in 9:49)

total time 36:13.  after 5 minutes I ran up-tempo until the 4 mile mark and then really took it easy.  the third mile I struggled and had to go hard the last 0.15 in order to get the time that I got.  splits 8:50, 8:28, 8:27, 8:27, 2:01.

total time 21:08.  took it easy.

after that rode the exercise bike for 10 minutes

total time 71:24.  After 5 minutes easy I tried to keep the pace between 8:50 and 9 minutes.  I was mostly successful.  splits 9:05, 8:55, 8:57, 8:49, 8:58, 8:51, 8:56, 8:54.

total time 45:00.  after 5 minutes warm-up I ran 2 minutes uptempo alternating with 3 minutes recovery.  splits 8:56, 8:29, 8:34, 8:52, 8:57, 1:12

run in Verzcruz.  41:10.  windy and drizzling.  splits 9:41, 9:12, 8:59, 8:55, 4:23

total time 31:35.  easy run splits 9:24, 9:06, 9:12, 3:53

total time 80:14.  after 25 minute warm-up I ran 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  splits 9:26, 9:14, 8:53, 8:43, 8:38, 8:56, 8:47, 8:39, 8:59.

total time 46:09  plans was a tempo run at 8:50 after a 5 minute warm-up.  splits 8:59, 8:43, 8:55, 8:55, 9:07, 1:29

got up at 4:30 and had to leave for the airport at 6:15 am.  total time 21:34.  splits  9:16, 9:28, 2:50

0.71 miles warm-up in 7:00

12 minutes stationary bike

1.09 miles 10:27.

total time 33:07,  splits 9:35, 9:36, 9:41, 4:14.

long run total time 63:07.  warmed up a mile then alternated 1 mile hard, 1 mile recovery.  splits 9:10, 8:02, 9:18, 8:24, 9:22, 8:23, 9:21, 1:07.

total time 33:17.  sore from yesterday's run and hike.  took it really easy.  splits 9:44, 9:52, 9:40, 4:01

total time 31:42.  easy run on softer surfaces splits 9:19, 9:08, 9:18, 3:57

total time 45:12.  after 5 minutes warm-up I ran 2 minutes up tempo alternating with 3 minutes recovery.  splits 9:16, 8:26, 8:50, 8:55, 8:56, 0:49. 

0.72 miles in 7:10

15 minutes on the exercise bike

1.09 miles in 10:39

short on time so went hard after 5 minutes warm-up.  total time 26:14.  splits 9:02, 8:29, 8:14, 0:28.

0.72 miles in 7:14

20 minutes on the exercise bike

1.09 miles in 10:23

plan was warm-up mile between 9 and 9:20 pace then next 5 around 8:50 pace then last 2 in 8:30 pace.   total time 73:40 ... didn't make the plan but effort was good.  splits 9:07, 8:47, 8:48, 8:56, 8:51, 9:01, 8:40, 8:48 (8 miles in 70:58), 2:42 easy last 0.23 miles.

total running time 45:08.  after 10 minute warm-up I ran 5 minutes hard alternating with 5 minutes around 9:15 pace. splits 9:16, 8:27, 8:40, 8:52, 8:53, 1:00

traveling adn no time to run

ran 0.8 miles in 7:47

exercise bike for 15 minutes

ran 1.27 miles in 11:48.  first mile in 9:15

total time 37:07.  starting at 6 miles I ran 30 seconds hard 90 seconds recovery.  splits 8:44, 8:23, 8:33, 8:37, 2:50.

0.8 miles in 7:58

20 minutes one xercise bike

1.73 miles in 16:15

total time 81:56.  warmed up for 2 miles and then went one mile up tempo 1 mile recovery. Splits 9:41, 9:23, 8:23, 9:09, 8:27, 9:19, 8:41, 9:35, 8:59, 0:19.

total time 31:55.  easy day on soft surfaces splits 9:43, 9:27, 9:29, 3:16

total time 43:09.  after 5 minute warm-up I ran 2 minutes up-tempo 3 minutes recovery.  splits 8:59, 8:28, 8:44, 8:57, 8:00

warm-up 0.72 miles  in 6:58

20 minutes stationary bike

1.1 miles in 10:17 (9:21 pace)

tempo run after 5 minutes warm-up.  splits 9:09, 8:40, 8:19, 8:26, 6:10

0.79 miles in 7:35 (9:39 pace)

15 minutes on exercise bike.

1.11 miles in 10:36 (9:33 pace)

total time 72:55.  after 15 minute warm-up 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

splits 9:35, 9:13, 8:42, 8:44, 8:52, 8:57, 8:58, 9:28, 0:26.

total time 46:33.  goal was a tempo run right around 9 minute pace and I nailed it.  splits 9:12, 8:59, 9:05, 8:55, 8:54, 1:28.

in Tuxtla Gutierrez.  total time 32:10.  splits 10:29, 9:36, 9:30, 2:23.

in Tuxtla Gutierrez.  total time 32:41. walked with Kevin Doman at the end.  splits 10:19, 9:38, 9:07, 3:38.

warm-up 0.72 miles 7:04 (9:49 pace)

20 minutes exercise bike

1.34 miles 12:53 (9:37 pace)

total time 72:35.  warmed up for 2 miles then, 1 miles hard, 2 miles recovery, 1 mile hard, 1.5 miles recovery, and half mile hard. splits 9:25, 9:14, 8:00, 9:15, 9:16, 8:17, 9:38, 4:44, 4:05 (8:49), 0:42.

warmed up 1.07 miles in 10:19 (9:40 pace)

stationary bike 20 minutes

1.68 miles in 16:03 (9:34 pace) 

total time 31:28  I only looked at my watch 3 times- at each of the mile marks.  I was trying to take it easy.  splits 9:09, 9:03, 9:06, 4:10

total time 41:15.  after 7 minute warm-up I ran 1 minute hard 2 minutes recovery.  splits 9:10, 8:25, 8:34, 8:40, 6:25.  average heart rate 132.  average pace 8:41.  fastest pace 6:40.  

run 1.07 miles in 10:23

20 minutes on exercise bike

run 1.07 miles in 10:35.

total time 38:49.  plan was for a tempo run.  after 5 minutes warm-up increased the pace and held it.  splits 8:46, 8:27, 8:22, 8:12, 5:02.

1.07 miles warm-up in 10:24

20 minutes on exercise bike

1.07 miles in 10:20.

total time 80:22.  goal was 8:50 pace after 5 minute warm-up.  splits 9:17, 8:44, 8:57, 8:51, 8:46, 8:54, 8:41, 8:55, 8:46, 0:32 

total time 32:01.  easy run splits 9:13, 9:09, 9:23, 4:16

total time 40:37.  starting at half mile I ran half mile hard, half mile recovery then at 4.5 miles I went hard until the end.  splits 8:27, 8:31, 8:37, 8:40, 6:22.

run 1.07 miles in 10:20

ride exercise bike in 20 minutes

run 1.07 miles in 10:19

total time 40:43.  warmed up for 5 minutes then ran 2 minutes hard 3 minutes recovery for the duration.  splits 8:56, 8:33, 8:36, 8:32, 6:06. 

short on time.  total time 20:14.  splits 9:11, 9:10, 1:53.

total time 91:09.  ran on softer slower surfaces for all the slower paces.  is was about 5 miles on soft stuff and 5 miles on hard stuff.  splits 9:27, 9:17, 8:42, 8:40, 9:19, 9:16, 8:41, 8:44, 9:37, 8:58. 0:28.

easy day as I was pretty sore.  Surprised about the times as I wasn't pushing it at all.  total time 31:44.  splits 9:08, 9:11, 9:16, 4:09.

I haven't slept well for several nights and shouldn't have tried to go hard.  compared to a week or 2 ago this work-out didn't do so well.  total time 43:20.  splits 8:38, 8:55, 9:03, 8:58, 7:46

ran 1.07 in 10:22

rode exercise bike for 15 minutes

ran 2.1 in 19:38 splits 9:17, 9:25, 0:56

ran at Viveros de Coyuacan.  pretty cool but not alot of time.  first lap with Beth.  total time 23:43.  plsits 10:39, 9:00, 4:05

1.07 miles in 10:32

20 minutes exercise bike

1.08 miles in 10:02.

total time 80:40.  after 25 minutes I ran 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  splits 9:28, 9:05, 8:52, 8:33, 8:45, 8:34, 8:55, 8:47, 9:05, 0:37

total time 32:17.  very easy run.  splits 9:19, 9:25, 9:24, 4:09

total time 41:02.  tempo run.  splits 8:35, 8:33, 8:28, 8:30, 6:57.  

1.08 miles in 10:37

12 minutes on exercise bike

1.08 miles in 10:41

easy day after a really hard run Tuesday.

total time 41:43.  after 5 minutes warm-up I ran 1 minute hard 2 minute recovery until finished.  splits 8:39, 8:32, 8:39, 8:47, 7:06.

1.08 miles in 10:28

20 minutes exercise bike

1.08 miles in 10:28

total time 81:49.  wram-up 2 miles 1 mile hard 2 miles recovery 1 mile hard, 2  miles recovery, 1 mile hard.  splits 9:12, 9:05, 8:03, 9:12, 9:09, 8:09, 9:41, 9:24, 8:34, 1:20.

total time 32:44. easy run.  splits 9:32, 9:37, 9:29, 4:06

total time 43:59.  ran a tempo run.  splits 8:42, 8:33, 8:28, 8:44, 8:54, 0:38

ran with 3 missionaries 2.07 miles in 19:34.

15 minutes exercise bike

0.53 miles solo to apartment in 5:13

running in same shoes while in the US.  not used to the hills at all.  total time 37:32.  splits 9:40, 9:04, 8:26, 9:05, 1:17.

long run... 3.6 miles with Jeff.  total time 72:14.  not used to the hills.  splits 9:06, 9:41, 9:23, 9:13, 9:34, 8:45, 8:39, 7:53.

total time 31:51.   easy run 9:37, 9:03, 8:53, 4:19.

61:42 ran a ladder  1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-2-2  splits 9:04, 8:33, 8:49, 8:41, 8:30, 8:51, 8:37, 0:37

total time 35:32.  didn't push at all splits 8:50, 8:47, 8:49, 8:30, 0:37

travel back to Mexico... no time to run.

short on time... got to bed at midnight and up at 5 am.  total time 18:29 (9:45 pace)

ran with 2 missionaries 2.72 miles in 25:44 (pace 9:28)

20 minutes on exercise bike

0.43 miles in 4:24 (10:16 pace)

ran about 2.5 miles with M and then thought I could go faster on my own.  the last 2 were a disaster.  total time 93:22  splits 9:25, 9:34, 9:18, 8:53, 8:59, 9:01, 9:11, 9:08, 9:58, 9:57

easy run with part of the run accompanied by missionaries.  total time 35:41.  splits 9:29, 9:27, 9:31, 7:14

ran about 1.5 miles with missionaries and then did a work-out by myself.  total time 45:31.  at 19 minutes went hard 1 minute recovery 2 minutes until the end.  splits 9:40, 9:29, 8:32, 8:45, 8:48, 0:17

ran 2.64 miles in 24:09 (9:09 pace)

biked 20 minutes

ran 0.38 miles in 3:55

total time 36:45. Ran with President and Sister Kimball and Elder Pieper and Elder Valenzuela.  splits 9:17, 9:12, 8:49, 9:10, 0:18

ran with President and Sister Kimbal from Pachuca and Elder Pieper and Elder Valenzuela. total time 36:02.  splits 9:10, 9:09, 8:52, 8:43, 0:08.

total time 75:24  ran first 2.5 with missioneries.  splits 9:24, 9:09, 9:03, 8:58, 9:10, 8:53, 8:50, 8:46, 3:09. 

total time 36:20.  first 2.5 with a mssionary.  splits 9:52, 9:50, 9:52, 6:46.  delberately slow.

total time 43:34.  first 2.5 with a missionary.  not feeling well put tried to push.  splits 9:14, 9:27, 9:12, 8:55, 6:47.

ran 0.97 in 9:24

15 minutes on exercise bike

ran 1.05 in 10:15

total time 44:08.  after 0.75 warm-up I ran half mile up tempo 1 mile recovery x 3 then 0.5 mile cool down.  stills truggling with the sinus infection.  splits 8:47, 9:11, 9:01, 9:22, 7:47

0.37 miles in 3:34

15 minutes on exercise bike

0.93 miles in 9:04

total time 83:01.  tried to do 9 minute pace work-out.  kind of didn't last the last 2 miles.  8:54, 8:58, 8:52 9:04, 9:00, 9:14, 9:04, 9:31, 10:06, 0:19

easy run. total time 31:52.  splits 8:56 (too fast), 9:12, 9:21, 4:22.  

total time 42:54.  after 1 mile warm-up alternated 0.25 hard with 0.25 recovery.  splits 9:06, 8:52, 8:51, 9:09, 6:56. 

1 mile in 9:31

20 minutes exercise bike

1 mile in 9:19

total time 43:54.  warm-up one mile then 1 mile hard.  recovery run until 4 mile mark and then went hard for a half a mile.  splits 9:24, 7:40, 9:58, 9:51, 7:01

1 mile in 9:24

15 minutes exercise bike

1 mile in 9:27.

total time 56:52.  planned on 9 bu felt wasted.  started a ladder at 25 minutes but couldn't finish it.  1-1-2-2-3-3-4-4-5-5.  splits 9:05, 9:09, 9:03, 9:14, 9:12, 10:29, 0:41

total time 32:04.  easy run.  splits 9:13, 9:26, 9:15, 4:10.

total time 42:07.  after 6 minutes warm-up I ran 2 minutes uptempo 3 minutes recovery  all the way through to the end.  splits 8:48, 8:45, 8:50, 9:00, 6:44

0.95 miles in 9:18

15 minutes on the exercise bike

1.05 miles in 10:15

total time 41:10.  tempo run.  splits 8:54, 8:39, 8:31, 8:30, 6:37.  felt really good.  best run in awhile with average heart rate of 130.

run 0.97 miles in 9:34

20 minutes on exercise bike

run 1.04 miles in 10:07

total time 86:24.  just was trying to keep it steady effort.  splits 9:04, 9:17, 9:08, 9:13, 9:10, 9:19, 9:07, 9:22, 9:42, 3:04.

easy run 33:10.  splits 9:34, 9:33, 9:15, 4:48.

total time 43:03 with a caveat... I warmed up for a half mile and then intended to run 0.5 uptempo with 1 mile recovery... at the half mile I accidently stopped my  watch but thought I have hit the lap button so I lost about 0.13 miles... distance above is correct... time here is without that splits 9:00 (ran uptempo for 0.63 miles), 9:26, 4:06, 9:24, 3:59, 7:08

1 mile warm-up in 9:44

15 minutes exercise bike

1 mile in 9:25, 

total time 43:46.  after 6 minutes warm-up I ran 1 minute up-tempo 2 minutes recovery until 42 minutes when I ran up-tempo until the end.  splits 9:14, 8:54, 8:40, 9:02, 7:56

1 miles in 10:04

15 minutes exercise bike

1.04 miles in 10:07.

total time 91:47  tried to run steady for first 5 miles and then negative split the second 5 miles.  splits 9:23, 9:13, 9:10, 9:13, 9:11 (46:10), 8:58, 9:00, 9:02, 9:04, 9:33 (45:37)

total time 32:29.  easy run splits 9:17, 9:09. 9:16, 4:47

total time 43:54.  intended to ry to run a tempo run similar to last week.  did so but without quite the same results.  I was pretty tired.  splits 9:17, 9:03, 8:43, 8:49, 8:02.

1 mile in 9:50

15 minutes on exercise bike

1.02 miles in 9:53

total time 44:16.  after 5 minutes warm-up ran 2 minutes hard alternating with 3 mintues recovery.  splits 9:10, 8:48, 8:43, 9:13, 8:22.

1 mile in 9:52

20 minutes exercise bike

1.04 miles in 10:04.

total time 75:10.  after 15 minutes warm-up I ran a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 then I ran hard from 7.75 miles to 8 miles.  splits 9:25, 8:49, 8:55, 8:49, 9:03, 9:03, 9:02, 9:28, 2:36

total time 33:02.  easy run.  splits  9:28, 9:28, 9:22, 4:45.

total time 43:30.  the last 0.3 of each mile I ran hard and I did this from 4.6 miles to the end too.  Splits 8:47, 8:54, 8:43, 8:57, 8:10

1 mile in 9:28

15 minutes on exercise bike

1.04 miles in 10:00

total time 44:16.  tempo run.  8:48, 8:36, 8:39, 8:48, 8:51, 0:34

1 mile in 10:08 (stopped to talk to someone briefly and didn't stop the watch

15 minutes exercise bike

1.05 miles in 10:28

total time 81:44.  starting at 10 minutes I did a 15 second fartlek every 3 minutes. vsplits 9:31, 9:05, 8:52, 8:52, 9:01, 8:57, 8:55, 9:14, 9:17.

total time 32:59.  easy run.  splits 9:20, 9:14, 9:25, 4:59

total time 43:30.  after 5 minutes I ran 2 minutes hard 3 minutes recovery.  splits 9:08, 8:28, 8:31, 8:43, 8:40.

1.03 in 9:59

15 minutes on the exercise bike

1.06 miles in 10:08

total time 44:11.  after half mile warm-up I ran half mile hard, 1 mile recovery, half mile hard, 1 mile recovery, hafl mile hard, 1 mile recovery.  splits 4:44, 3:52, 9:19, 3:56, 9:11, 4:00, 9:07, 0:02

1 mile in 9:42

15 minutes exercise bike

1.05 miles in 9:43

total time 78:59.  plan wsa first 4 miles between 9 and 9:10 pace and then next 4 about 8:40 pace.

splits 9:12, 9:03, 8:55, 9:00, 8:42, 8:47, 8:45, 8:59, 7:236.

easy run 34:18.  splits 9:39, 9:37, 9:38, 5:25

total time 44:44.. after 5 minutes I ran 1 minute hard 2 minutes recovery through to the end  splits 9:07, 8:37, 8:40, 8:55, 9:02, 0:23.

1.51 in 15:49 

15 minutes exercise bike

1.51 in 14:45

total time 44:53.  very cloudy.  GPS was off so mile marks came long.  tempo run  9:00, 8:47, 8:40, 8:48, 8:58, 0:40

total time 80:07.  25 minutes warm-up then ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1-1-1-1  splits 9:31, 9:24, 8:44, 8:41, 8:47, 9:06, 9:14, 9:24, 7:17.

total time 33:56.  splits 9:30, 9:25, 9:30, 5:31.  easy run- I was sore.

total time 44:56.  starting at 5 minutes- ran 1 minute hard 4 minutes recovery until 40 minutes when I ran 90 seconds hard and then also did the last 0.1 hard.  splits 9:16, 8:43, 8:40, 8:45, 8:51, 0:42.

run 1.51 in 14:25 (9:40 first mile)

15 minutes exercise bike 

1.52 in 14:19 (9:32 first mile)

total time 53:13.  tempo run.  splits 8:59, 8:54, 8:34, 8:39, 8:32, 8:46, 0:48.

total time 19:34.  easy run at the temple.  splits 9:25, 9:31, 0:38

total time 28:16. after 5 minutes warm-up ran 2 minutes up-tempo 3 minutes recover- feeling really tired.  splits 9:25, 8:47, 8:54, 1:10

total running time 34:58.  splits 9:48, 9:38, 9:41, 5:51

total running time 46:03.  after 1 mile warm-up ran half mile hard 1 mile recovery.  splits 9:05, 3:52, 9:21, 3:57, 9:36, 4:13, 5:15, 0:44

1.02 in 9:41

20 minutes exercise bike

1.07 in 9:56

total time 45:18.  plan on going last 2 hard but was really tired.  splits 9:05, 9:11, 9:06, 8:57, 8:59

traveling and couldn't exercise

dealing with diarrhea and not feeling well.  total time 73:48.  splits 9:29, 9:14, 9:07, 9:11, 9:09, 9:04, 8:46, 8:51, 0:56

total time 33:48.  splits 9:22, 9:21, 9:24, 5:40

37:55.  uptempo for the time I had.  splits 9:10, 8:43, 8:24, 8:23, 3:15.

1.03 miles in 9:50

15 minutes on exercise bike

1.03 miles in 9:30

total time 37:54.  after 5 minutes warm-up 2 minutes hard 3 minutes recovery splits 9:05, 8:37, 8:28, 8:44, 3:00.

1.01 miles in 9:51

15 minutes exercise bike

1.1 miles in 10:07  - did the last 0.15 uptempo

total time 76:11 after 25 minutes did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 splits 9:08, 9:04, 8:40, 8:40, 8:48, 8:52, 8:57, 9:01, 5:01

total time 33:27.  splits 9:13, 9:19, 9:23, 5:32

total time 44:19.  after 5 minutes warm-up 1 minute uptempo 2 minutes recovery.  at 41 minutes ran uptempo until the 5 mile mark.  splits 9:00, 8:27, 8:25, 8:48, 8:49, 0:50

1.03 in 10:01

15 minutes exercise bike

5 lb weights for arms and shoulders

1.04 in 9:41

total time 62:50.  ran a tempo run with the plan to push the last 2.5 miles.  splits 8:59, 9:00, 9:04, 9:03, 8:46, 8:42, 8:35, 0:40

in Tampico really hot and humid; also ran a hilly course.  total time 30:18.  splits 10:47, 9:32, 9:37, 0:22

even more hot and humid. struggled.  total time 31:04.  splits 10:07, 10:06, 9:49, 1:02

total time 33:40.  splits 9:22, 9:19, 9:19, 5:40

total time 45:43.  after half mile warm-up then half mile hard 1 mile recovery alternating.  splits 4:54, 3:55, 9:23, 4:01 (some uphill in this half), 9:28, 3:59, 9:14, 0:49.

1.05 miles in 10:13

15 minutes on exercise bike

1.05 miles in 9:53

total time 44:54.  after 7 minute warm-up I ran 2 minutes hard alternating with 3 minutes recovery.  at 42 minutes I went hard until I completed 5 miles then backed off.  splits 9:00, 8:48, 8:42, 8:56, 8:55, 0:33

1.04 miles in 10:13

15 minutes exercise bike

1.05 miles in 9:53.

total time 76:01.  goal was 9 minute miles for the first 6 and then pick up the pace for 2 then recover for last half mile.   splits 8:53, 9:03, 8:59, 9:05 (36 minutes), 8:58, 8:56, 8:37, 8:46 (35:17), 4:44.

total running time 33:08.  splits 9:09, 9:12, 9:11, 5:36

total time 37:59.  planned on gradually going faster after first 2 miles and running a total of 5+ miles.  split 9:00, 9:10, 9:11, 9:34, 1:04.  not able to do that and felt pretty tired.

1.31 miles in 12:31

15 minutes exercise bike

1.31 miles in 12:19

total time 45:20.  after 6 minutes warm-up ran 1 minute hard 3 minutes recovery.  splits 9:11, 8:48, 8:35, 8:49, 8:47 (went hard from 42 minutes to end of 5th mile), 1:10.

1.05 miles in 10:00

15 minutes on exercise bike

free weights for arms and shoulders

1.05 miles in 9:55

total time 81:30.  plan was easy first 5 and then pick up the pace.  splits 9:18, 9:21, 9:09, 9:06, 9:01, 8:39, 8:40, 8:44, 8:48, 0:42

total time 34:16.  easy run after a weekend traveling.  splits 9:32, 9:29, 9:35, 5:41.

total time 45:16.  warm-up 0.5 miles then 0.5 miles hard 1 mile recovery through 4 miles... then ran hard from 4.75 to 5 miles.  splits 4:42, 3:52, 9:13, 3:57, 9:05, 3:59, 9:19, 1:09

1.05 miles in 10:03

15 minutes on exercise bike

free weights 20 reps 4 differents ways

1.05 miles in 9:40.

total time 44:24.  after a 5 minutes warm-up I ran 2 minutes up-tempo 3 minutes recover.  splits 8:58, 8:20, 8:29, 8:49, 8:50, 0:58.

1.05 miles in 10:18

15 mintues exercise bike

1.05 miles in 10:00

total time 76:40.  after 25 minutes I ran a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1- and then finished splits 8:59, 9:07 9:02, 8:37, 8:48, 8:52, 9:02, 8:49, 5:23

total time 33:42.  took it easy with average heart rate of 114 and a max heart rate of 124.  splits 9:17, 9:18, 2:23, 5:44. 

total time 45:29.  after 2 mile warm-up I ran a 1 mile hard then 1.5 miles recovery then half mile hard (no split for this) then last 0.1 really easy.  splits 9:05, 8:58, 7:56, 9:31, 8:45 (half probably right around 4 minutes), 1:14

1 mile in 9:36

15 minutes exercise bike

multiple reps free hand weights

1 mile in 9:40.

total time 45:23.  starting after 5 minutes warm-up I ran 1 minute hard 2 minutes recovery until 41 minutes when I ran 1 minute hard- 1 minute recovery- 1 minute hard followed by 1:23 super easy.  splits 9:08, 8:39, 8:40, 8:50, 8:57, 1:10.

1 mile in 9:44

15 minutes on exercise bike

1 mile in 9:41.

total time 76:44.  plan was to run 9 miles and to do the first 5 in about 9:10 pace followed 8:30 pace for the last 4 miles.  Hiking the Pena de Bernal did fit with that plan.  did ok for the first 7 miles but the wheels came off.  splits 9:17, 9;13, 9:13, 9:06, 9:03, 8:25, 8:35, 8:56, 5:00.

total tunning time 33:56.  easy run 9:32, 9:19, 9:28, 5:37

total time 44:24.  plan was to run each mile faster than the one before and to really go hard the last 2 miles.  splits 9:13, 8:48, 8:40, 8:22, 8:16, 1:06.

1 mile in 9:40

15 minutes on exercise bike

small hand weights  20 reps in 4 different movements

1 mile in 9:34

total time 45:05.  after 5 minutes warm-up I ran 2 minutes up-tempo 3 minutes recovery.  I struggled the last 2 miles.  splits 8:48, 8:22, 8:41, 9:02, 9:08, 1:04.  

I got up at 3 am Friday to make it to the airport for 4 different legs of a journey that allwoed me to acompany a struggling missionary home to Mississippi.  This morning I went to Houston and then back to Mexico City.  I ran at 1:30 in the afternoon with 73 degree temp.  total tme 61:21.  felt pretty drained.  splits 9:33, 9:45, 9:58, 9:31, 9:06, 8:57, 4:31.  I deliberately tried to push a bit more the last 3.5 miles which worked.

total time 34:13.  easy run... heart rate inexplicably went up... I think the watch was picking up interference.  splits 9:29, 9:26, 9:27, 5:50.

total time 45:30.  after half mile warm-up ran half mile hard 1 mile recovery.  from 4.75 to 5.0 I ran hard .  splits  4:38, 3:45, 9:18, 4:00, 9:32, 4:00, 9:13, 1:03.

1.06 in 10:14

15 minutes exercise bike

free weight different positions total of 80 reps (arms and chests)

1.05 in 10:02

total time 45:11.  plan was to start easy and gradually speed up.  Did not go quite as well as I had hoped.  splits 9:09, 8:59, 8:42, 8:31, 8:32, 1:18

traveling again.  up at 3:10 am on the way to the airport at 3:40 am.  6 AM flight to Monterrey arrived at 7:15 am.  Met up with MP and missionary at 9 AM.  11:15 am flight to Merida arriving at 1:20 pm.  3:30 pm flight to Mexico City arriving at 5:35 pm.  Fighting the traffic to get the car and then to MTC arriving at 7:30 pm.  straight to devotional with Elder Bednar.  No time to exercise today.  

total time 89:06.  plan was to go easy for 3 then speed up slightly for another 3 then got hard for the last 3.5 miles.  The first 4 miles went as planned but couldn't speed up much and the last 3 miles it was hard just to slow down.  splits 9:16, 9:16, 9:15, 9:07, 9:15, 9:09, 9:12, 9:28, 9:35, 5:33.

easy run total time 33:35.  splits 9:27, 9:11, 9:17, 5:41

total time 45:02.  Plan was to go easy for 2.5 miles and then pick up the pace.splits 9:17, 9:01, 8:49, 8:21, 8:18, 1:15.

ran 1.05 in 10:11

15 minutes on exercise bike

free weights 4 different sets of 20 working arms and shoulders.

ran 1.05 in 10:06

total time 46:12.  after 5 minutes warm-up I ran 1 minute hard 4 minutes recovery.  First 5 hard efforts I ran at 7:30 pace or faster.  last 3 I struggled with.  Splits 9:11, 8:45, 8:40, 9:00, 9:31, 1:06.

I planned on running 8.5 but with a hard day yesterday I wasn't up for that.  Tomorrow there wasn't going to be time to do a long run.  

total time 69:54  splits 9:14, 9:00, 9:02, 9:08, 9:08, 9:11, 9:15, 5:56 

ran 1.34 miles in 12:56

15 minutes on the exercise bike

1.32 miles in 12:19

total running time 53:23.  traveling this week so a longer run on Monday...3.5 easy and then picked up the pace.  splits 9:21, 9:06, 9:03, 8:54, 8:27, 8:33

in cancun much hotter and humid (75 at 6:15 am and 75% humidity).  took it easy total time 18:40.  splits 9:22, 9:18.

cancun...hot and muggy.  total time 18:48. splits 9:25, 9:23

total time 45:19.  After 10 minute warm-up I ran 2 minutes up-tempo and 3 minutes recovery.  splits 9:31, 8:39, 8:34, 8:52, 8:41, 1:02

ran 1.05 in 10:08

15 minutes on exercise bike

free weights 20 reps in 4 different directions

1.05 in 10:17.

80:01.  after 25 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 and then easy run.  splits 9:20, 9:11, 8:52, 8:42, 8:49, 8:47, 9:00, 9:04, 8:17.

total time 33:51.  easy run splits 9:34, 9:17, 9:12, 5:48.  average HR 115

total time 45:02.  run was progressive increase in tempo.  splits 9:17, 9:01, 8:38, 8:25, 8:30, 1:12.

1.05 miles in 9:45

15 minutes on exercise bike

5 pound weights each hand 20 reps each in 4 different positions

1.05 miles in 9:47

total time 45:07.  after 5 minute warm-up I ran 1 minute hard 2 minutes recovery all the way to 41 minutes then I ran 1 minute hard, 1 minute recovery, 1 minute hard, jog to the end.  splits 9:07, 8:40, 8:39, 8:42, 8:48, 1:12.

1.05 in 10:15

10 minutes on exercise bike

1.05 in 10:18

total time 82:48.  2 mile warm-up 1 mile hard 2 miles recovery, 1 mile hard, 2 miles recovery.  at 7.2 miles I stopped to tie my shoes, at 8.03 miles stopped for a phone call which ended up being 5+ minutes of rest.  splits 9:12, 9:11, 8:00, 9:38, 9:23, 8:34, 10:06, 9:56, 8:48.

these distances were at least 20 meters longer (if not more) than in the past.  It was really cloudy.  Not sure if they changed the satellite position or what?

total time 33:38.  easy run.  splits 9:23, 9:16, 9:14, 5:45

total time 44:10.  after 5 minutes warm-up I ran 2 minutes hard 3 minutes recovery.  splits 8:53, 8:14, 8:24, 8:42, 8:48, 1:09.  these distances were back to what I expected.

1.05 miles in 9:58, 

10 minutes exercise bike

weights 20 reps 4 different positions

1.05 miles in 9:50.

run with the Kimballs and Beth in Pachuca.  total time 37:34.  Splits 9:28, 9:34, 9:12, 8:51, 0:28.

total time 20:26.  run in Pachuca 20:26.  splits 9:27, 9:07, 1:53.

run in the mountains...lots of starting and stopping.  not sure how accurate things are.  total time 103:46.  splits 11:07, 14:37, 12:41, 14:06, 14:55, 21:29, 13:09, 1:41

total time 34:26.  easy run... super sore from the saturday run in the mountains.  splits 9:38, 9:31, 9:25, 5:52.

total time 45:46.  gradual increase in pace.... still really sore from the trail run on 22 Sep.  splits 9:20, 9:03, 8:50, 8:45, 8:44, 1:04.

1.05 in 9:53

15 minutes on exercise bike

20 reps 5 lb weights x 5 different positions all arms and shoulders and chest

1.05 in 9:49

total time 45:14.  after 6 minutes ran 1 minute hard and 2 minutes recovery.  splits 9:09, 8:30, 8:29, 8:50, 9:11, 1:06

1.05 in 10:18

15 minutes exercise bike

1.05 in 10:02.

total time 69:11.  after 15 minute warm-up did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 then cool down.  splits 9:06, 8:49, 8:50, 9:00, 9:00, 9:04, 9:18, 6:05.  I didn't sleep well and only got 5 hours rest.  This wasn't a bad run just thought I was going to be able to do better,

total time 34:45.  sore from the hike Saturday.  ran quite easy.  splits 9:36, 9:34, 9:43, 5:52

total time 45:18.  started easy and sped up before 3 miles (surprised that 3rd mile wasn't faster) but then 4th and 5th were solid.  splits 9:14, 9:03, 9:03, 8:24, 8:18, 1:16.

got up at 3 am to fly to Merida.  No time to exercise.

ran in neighborhood near mission home in Merida.  it was raelly humid.  total time 30:00.  splits 9:29, 9:05, 8:50, 2:36.

2.08 in 19:34 ( 9:24, 9:23, 0:47)

15 minutes exercise bike

1.05 in 9:53

total time 91:53.  plan was to run first two mileseasy then the next 5 miles at 9:00 to 9:05 pace then speed up the last 3 miles to get to 10 miles in 90 minutes.  All went as planned but I was unable to speed up to 8:40 pace for the last 3 miles.  splits 9:25, 9:16, 9:00, 9:06, 9:03, 9:04, 9:02, 8:54, 8:55, 9:02, 1:07.

total time 46:12.  My schedule is different this week so run longer today.  after 1.5 mile warm-up I ran 0.5 mile uptempo then 1.5 miles recovery then 0.5 mile uptempo then 4- 4.7 recovery then 0.3 hard. then 0.1 cool down.  splits 9:39, 4:43, 3:58, 9:20, 4:35, 3:57, 8:51, 1:09.

fasting today so exercised really easy.  

1.05 in 10:43

10 minutes on exercise bike

1.05 in 10:33