my exercise

total time 45:32 at 5 minutes did a 45 second fartlek every 5 minutes through 40:45.  splits 9:11, 8:44, 8:50, 8:49, 8:57, 1:01

1.58 in 15:39 (9:55 pace)

15 minutes exercise bike

5 lb weights in each hand 10 reps in 6 different positions

1.59 in 15:14 (9:36 pace)

plan was to go 2.5 easy and then pick up the pace... ended up doing a longer tempo run.  total time 45:37.  splits 9:20, 8:54, 8:48, 8:41, 8:40, 1:14.

first run I was walking some during a phone call 1.58 miles in 18:01.

15 minutes on the exercise bike

1.61 miles in 14:44 (9:10 pace)

total time 77:31.  plan was to warm-up then stay between 9:00 and 9:10 for miles 2-5 then pick up pace at about 5.6 untile the end.  Didn't quite do that but close.  splits 9:27, 9:03, 9:09, 9:01, 8:54, 8:59, 8:59, 8:55, 5:04.

easy run total time 47:54.  splits 9: 28, 9:18, 9:23, 9:23, 9:28, 0:54

total time 53:41.  after 5 min warm-up ran 2 minutes uptempo 3 min recovery for the entire run.  splits 9:10, 8:29, 8:40, 8:51, 8:39, 8:50, 1:03

1.58 miles in 15:54 (10:03 pace)

15 minutes on exercise bike

10 reps of 5 lb hand weights in 5 different positions

1.61 miles in 16:08 (10:02 pace)

total time 45:10.  warmed up 1 mile then half mile hard, then recovery 1 mile, then half mile hard, then 1.5 miles recovery, then half mile hard.  splits 9:07, 3:43, 9:24, 3:49, 9:29, 4:35, 3:53, 1:10.

1.61 miles in 15:42 (9:45 pace)

15 minutes exercise bike

1 minute plank

5 lb hand weights 10 reps in 6 different oreintations

1.6 miles in 15:50 (9:55 pace) 

total time 84:29.  30 minutes warm-up then ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 splits 9:27, 9:16, 9:15, 8:35, 8:28, 8:50, 8:48, 8:50, 8:59, 4:01.

total time 48:09.  easy run splits 9:31, 9:30, 9:27, 9:23, 9:21, 0:57

total time 52:30.  tempo run... best work-out results in quite awhile.  9:00, 8:34, 8:32, 8:32, 8:21, 8:28, 1:03

1.6 miles in 15:53 (9:57 pace)

15 minutes exercise bike

5 lb weights 10 reps in 6 different hand/arm positions

1.6 miles in 15:46 (9:52 pace)

total time 45:44.  ran 0.25 hard at the end of each mile.  splits 9:00, 8:54, 8:49, 8:57, 8:54, 1:10

1.6 miles in 15:49 (9:52 pace)

15 minutes exercise bike

1.6 miles in 15:25 (9:38 pace)

total time 83:26.  ran half mile up-tempo after 1.5 mile wamr-up and then every 1.5 miles x 4.  splits 9:20, 4:32, 4:05, 9:00, 4:37, 4:00, 9:08, 4:31, 4:00, 9:15, 4:40, 4:07, 9:11, 3:03.

total running time 48:20.  easy run 9:45, 9:17, 9:25, 9:33, 9:22, 0:59.  average heart rate 117

total time 54:13.  plan was to take tempo just barely sub-9 pace then push the last mile.  splits 8:56, 8:58, 8:58, 8:57, 8:50, 8:37, 0:58.  wasn't able to speed up much the last mile.

2.05 in 19:16 (pace 19:24_

15 minutes exercise bike

2.05 in 19:30 (pace 9:31)

5 lb free weights 10 reps in 5 different positions

total time 55:09.  after 5 minutes warm-up ran 1 minute hard and 4 minutes recovery.  splits 8:51, 8:40, 9:00, 9:08, 9:09, 9:21, 1:01.  This was a tough work-out.  I didn't recover like I thought I could.

total time 87:29.  planned to run 9:00 to 9:10 for the first 6 miles and then go hard.  splits 9:09, 9:08, 9:09, 9:10, 8:59, 9:14, 8:46, 8:44, 9:04, 6:05.

total time 49:13.  wasn't feeling so great to I took it easy.  splits 9:36, 9:33, 9:41, 9:42, 9:42, 0:59.

total time 53:50.  after 5 minute warm-up I ran 2 minutes up-tempo 3 minutes reocvery for the duration of the wrok-out.  splits 8:58, 8:31, 8:47, 8:56, 8:47, 8:47, 1:03. 

1.6 miles in 15:19 (pace 9:35)

15 minutes on exercise bike

5 lb weights 6 different orientation 10 reps

1.6 miles in 15:10 (9:29 pace)

total time 45:55.  ran two 1 mile repeats up-tempo.  first after 1 mile warm-up and second after 2 miles recovery.  splits 9:18, 8:11, 9:32, 9:29, 8:15, 1:10

total time 31:36.  easy run splits 9:24, 9:20, 9:33, 3:19 

total time 76:20.  ran 4 1/2 mile repeats... 1.5 miles warm-up and then 1/2 miles recovery in between.  splits 9:17, 4:34, 3:58, 9:19, 4:45, 4:03, 9:29, 4:37, 4:01, 9:45, 4:45, 4:14, 3:35.

total time 48:17.  easy day,  splits 9:27, 9:27, 9:24, 9:32, 9:29, 0:58.

total time 53:49.  after 3 miles easy went hard for the next 3 miles then recovery for the last 0.1.  splits 9:23, 9:05, 9:14, 8:20, 8:16, 8:21, 1:10.

running in Guadalajara.  total time 30:54.  easy run with about a 0.66 lap in Guadalajara Mission home neighborhood.  splits 9:07, 9:32, 9:16, 3:00.

total time 40:32.  ran the last full  lap hard ( 6 1/3 laps total).  splits 9:9:19, 9:28, 9:17, 8:52, 3:35.

2.05 miles in 19:41 (9:35 pace)

10 minutes exercise bike

1.6 miles in 15:31 (9:42 pace)

10 reps 5 lb weights in each hand- 6 different positions

total time 87:43.  30 minutes warm-up then a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1 splits 9:23, 9:11, 9:25, 8:44, 8:42, 8:54, 8:56, 9:07, 9:26, 5:55.

total time 47:18. easy day splits 9:22, 9:18, 9;15, 9:12, 9:17, 0:54

total time 53:40.  after 3 miles I went up-tempo for 3 miles.  I knew this was going to be hard because I didn't sleep well.  It went better than I thought.  splits 9:24, 9:04, 9:04, 8:16, 8:11, 8:30, 1:11.

1.6 miles n 15:24 (9:38 pace)

15 minutes exercise bike

1.6 miles in 15:23 (9:37 pace)

5 lb weights each hand 10 x 6 different positions

total time 45:02.  after 5 minute warm up ran 2 minutes up tempo 3 minutes recovery.  splits 9:13, 8:34, 8:39, 8:49, 8:51, 0:56

1.6 miles in 15:54 (9:57 pace)

10 minutes exercise bike

1.6 miles in 15:22 (9:36 pace)

total time 86:14.  plane was even pace the whole way. splits 9:07, 9:03, 9:02, 8:57, 9:01, 9:14 (just lost focus), 8:55, 8:52, 8:43 (wanted to go 8:30 but it just wasn't there), 5:21

total time 48:24.  easy day...splits 9:28, 9:30, 9:27, 9:23, 9:38, 0:57.

total time 55:10.  after 1 mile warm-up ran half mile hard, 1.5 miles recovery, half mile hard, 1.5 miles recovery then half mile hard with recovery to the end.  splits 9:25, 3:49, 9:28, 4:42, 3:54, 9:26, 4:41, 4:00, 4:49, 0:58

1.6 miles in 15:39 (pace 9:47)

15 minutes exercise bike

5 lb weights in each hand- exercises in 5 different positions

1.6 miles in 15:25 (9:38 pace)

total time 46:20.  easy run through 3.635 miles then ran 1 hard thenr ecovery until the end.  splits 9:19, 9:14, 9:23, 5:55, 7:51, then last 4.65 miles in 4:39.

1.6 miles in 15:01 (9:23 pace)

11 minutes exercise bike

1.6 miles in15:00 (9:23 pace)

Total time 85:42.  30 minutes easy then ladder.  early in the ladder I was more controlled and overall this resulted in better times. 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1- then 1 last hard minute.  splits 9:12, 9:07, 9:12, 8:50, 8:43, 8:50, 8:52, 8:53, 8:58, 5:05.

total time 48:14.  easy run splits 9:31, 9:25, 9:35, 9:21, 9:25, 0:57

total time 52:23.  warm-up for first 4 minutes and then started a tempo run.  splits 8:56, 8:26, 8:39 (deliberately slowed), 8:28, 8:20, 8:30, 1:04.  couldn't have done this much longer but 51:19 through 6 miles is the best run I ahve had in quite some time.

1.6 miles in 15:26 (9:39 pace)

10 exercise bike

1.6 miles in 15:11 (9:29 pace)

total time 45:23.  at 6 minutes went up tempo for 1 minute then recovery for 3 minutes after that 1 minute up tempo 4 minutes recovery.  last 3 up-tempos were actually hard splits 9:06, 8:50, 9:01, 8:41, 8:50, 0:55

1.6 miles in 15:19 (9:35 pace)

15 minutes exercise bike

1.6 miles in 15:04 (9:25 pace)

5 lbs weights in each hand in 6 different positions

total running time 66:20.  really tired with a lot of walking this week.  just ran... splits 9:26, 9:04, 9:04, 8:55, 8:56, 9:06, 8:37, 3:11.

total time 47:59.  easy run splits 9:33, 9:19, 9:17, 9:28, 9:23, 0:59.

total time 54:10.  warm-up 1.5 miles then half mile hard, recovery 1.5 miles, half mile hard, 1.5 miles recovery, 0.5 mile hard, 0.1 to finish.  splits 9:16, 4:36, 3:48, 9:16, 4:35, 3:47, 9:13, 4:40, 3:51, 1:08. This felt really good.

1.6 in 15:38 (9:45 pace)

10 minutes exercise bike

1.6 in 15:17 (9:33 pace)

total time 43:46. goal was warm-up mile in 9:20- 9:30 then total time for 5 miles in high 42 minutes.  Also didn't want to look at my pace at all.  splits 9:14, 8:22, 8:26, 8:21, 8:20, 1:03.  I forgot once and looked at my watch and my pace was 8:15.  

1.6 miles in 15:13 (9:30 pace)

15 minutes on exercise bike

5 lb weights in both hands 7 different positions

1.6 miles in 15:21 (9:36 pace)

total time 84:39.  goal was to run 3 separate 1 mile hard with two mile in between and to hit 9 miles at less than 81 minutes.  splits 9:07, 9:08, 8:13, 9:12, 9:16, 8:25, 9:21, 9:24, 8:53, 3:38.  i came in right at 81 minutes so I didn't quite make the goal.  I am exhausted now.

total time 48:56.  easy run splits 9:47, 9:37, 9:30, 9:32, 9:32, 0:57

total time 55:21.  legs really sore.  the plan was to run the first miles between 9:20 and 9:30 then run miles 2 through 5 close to 9 minutes pace and then speed up and try to get the 6 miles at 54 minutes.  I sped up at 5.2 miles into the run. I came close with 54:16.. splits 9:21, 9:08, 9:04, 9:06, 9:01, 8:36. 1:05.

1.6 miles in 15:31 (9:42 pace)

15 minutes exercise bike

1.6 miles in 15:34 (9:44 pace)

total time 44:38. a fter 5 minutes warm-up ran 2 minutes up-tempo 3 mintues recovery until the end.  splits 9:11, 8:36, 8:26, 8:46, 8:42, 0:58

1.6 miles in 15:21 (9:36 pace)

15 minutes on exercise bike

shoulder bothering me no weights.

1.6 miles in 15:00 (9:23 pace)

total time 74:45.  after 20 minutes warm-up ran a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1 then cool down.  splits 9:15, 9:11, 8:37, 8:50, 8:46, 9:01, 8:59, 8:53, 3:14.  I have been on my feet a lot this week.  I am sore.

total time 63:22  easy run... longer today because will be traveling this week.  splits 9:28, 9:18, 9:22, 9:26, 9:20, 9:30, 6:59. 

total time 33:32.  in neighborhood around Guadalajara East mission home.  splits 9:29, 9:20, 9:08, 5:36.

total time 34:02.  streets of Morelia.  splits 9:33, 9:31, 9:27, 5:21.

total guess as I had to run around in circles on the second floor of our hotel.  Noone was awake to let me out into the street.  my GPS didn't pick up well so the distance is a guess but the time was 22:31.

2.75 miles in 25:39 (9:20 pace)

10 minutes exercise bike.

the plan was to run 5+ total miles, half before and half after the bike.  Since I knew I would be traveling with a missionary but didn't know what time... I got the thought to turn this into my long run for the week.

6.3 miles in 55:05.  splits 8:41, 8:35, 8:36, 8:38, 8:33, 8:47, 3:15

total time 51:39.  easy run splits 9:15, 9:13, 9:19, 9:07, 9:07, 5:38.

total time 48:44.  I ran after flying all night to return from accompanying a missionary home to seattle.  My watch indicates that I slept for 3 hours and 48 minutes but only 55 minutes was deep sleep.  I took it easy and felt very sluggish.  splits 9:33, 9:23, 9:42, 9:41, 9:27, 0:59.

total time 53:40.  after 5 minutes warm-up I ran alternating 2 minutes up-tempo 3 minutes recovery.  splits 9:10, 8:45, 8:41, 8:46, 8:38, 8:42, 0:59

1.6 miles in 15:38 (9:46 pace)

15 minutes exercise bike

5 lb weights in each hand for 6 differents orientation of 10 reps each

1.6 miles in 15:10 (9:29 pace)

total time 43:33.  after 5 minute warm-up I ran a tempo run.  splits 8:54, 8:20, 8:27, 8:24, 8:25, 1:03

1.9 miles in 18:07 (9:32 pace)

10 minute exercise bike

1.9 miles in 17:34 (9:15 pace)

total time 89:22.  ran uptempo mile after 2 miles and then atleranted 2 miles recovery 1 mile uptempo x 3.  splits 9:08, 8:59, 8:29, 9:10, 9:12, 8:41, 9:07, 9:15 (struggling this mile), 9:01 (really struggling to run uptiempo), 8:21 (0.75 miles).  

easy run today total time 48:54  splits 9: 29, 9:18, 9:21, 9:25, 9:32, 1:50

total time 56:26.  ran 1.5 easy, 0.5 hard, x 3 then cool down.  splits 9:20, 4:33, 3:54, 9:09, 4:35, 3:54, 9:13, 4:41, 3:57, 3:13

1.75 miles in 16:49 (9:36 pace)

15 minutes on exercise bike

5 lb weights in each hand for 6 different positions 10 reps each

1.75 miles in16:35 (9:28 pace)

total time 46:29.  tempo run after an easy first 0.5 mile.  splits 8:52, 8:16, 8:18, 8:20, 8:21, 4:22

this felt surprisingly moderate effort until about 4.25 miles then I had to push a bit to maintain the pace.

1.75 miles in 16:41 (9:33 pace)

10 minute exercise bike

1.75 miles in 16:12 (9;15 pace)  over the last 0.4 miles I ran 3 fartleks for 30 seconds each.

plan was to run 10 miles with the first mile being half warm-up adn then 8:55 pace until 8.5 miles when I wanted to pick up the pace.  we had car problems and didn't get home until 11:30 and I still woke up at 5:20 am.  didn't go as planned.  total time 92:16.  splits 9:15, 8:57, 8:56, 8:59, 9:02, 9:01, 8:57, 9:09, 9:38, 9:44, 0:37.  I was puching just to run the 9:09 and then struggled.

average heart rate 131.

total time 52:23. easy run. splits 9:37, 9:21, 9:30, 9:34, 9:30, 4:50

total time 57:41.  after 5 minutes warm-up ran 2 minutes up-tempo 3 minutes recovery throughout.  splits 9:36, 8:31, 8:43, 8:47, 8:50, 8:39, 4:35.

1.9 miles in 18:12 (9:36 pace)

15 minutes exercise bike

1.9 miles in 17:41 (9:19 pace)

5 lbs weights in each hand 7 different orientations 10 reps each 

total time 55:12.  plan was to run 1 mile hard after 3 miles warm-up.  I have been really sore and I think it is becaus most of my running is on asphalt and in shoes that are worn out.  We go home tomorrow afternoon and I have a new pair of NB 1080s waiting for my Saturday run.  I thought I could run the mile faster than I did but I think it is the soreness in my legs and the lap was run with some gradual incline.  splits 9:26, 9:04, 9:16, 8:06, 9:37, 9:42.  average heart rate 125.

1.9 miles in 18:10 (pace 9:34)

10 minutes exercise bike

1.9 miles in 18:00 (pace 9:29)

headed to the airport in 3 hours.  during our full-time mission I ran a total of  2043.28 miles in 18 months.

total time 94:18.  Run in Gilbert.  plan was first half easy then second half pick it up.  splits 9:21, 9:02, 9:08, 9:14, 9:05,  8:53, 8:44, 8:44, 8:52, 8:49, 4:25.  average heart race for the run 122.  only 13:47 of this run was my HR >130.

total time 52:41.  easy run with average pace of 9:35.  splits 9:41, 9:33, 9:43, 9:32, 9:39, 4:34.  average heart rate for this work-out is 11 bpm... this is absolutely evidence of what running at altitude did for me.

total time 62:51.  plan was 1.5 miles steady then 0.5 mile hard, 1.5 miles recovery then 05 mile hard, then 1.5 miles recovery then 0.5 mile hard then 1 mile recovery.  splits 9:29, 4:31, 3:51, 9:08, 4:41, 3:46, 9:25, 4:38, 3:56, 9:28.

easy run.  total time 38:54.  splits 9:31, 9:25, 9:28, 9:31, 0:59.  average heart rate 115.

bike ride outside 19:59.  average heart rate 108.  average speed 14 mph

total time 55:11.  plan was warm-up for half a mile and then a tempo run.  My legs were pretty sore from the bike ride that I did.  I pushed the ride faster than I realized.  splits for today...9:00, 8:19, 8:15, 8:25, 8:31, 8:27, 4:15. the last 2.5 miles were a bit of a struggle as the legs were pretty sore.  average HR 128.  average pace 8:29.

4.1 miles easy... splits 9:39, 9:28, 9:22, 9:13, 0:59 (in the last mile I did 3 30 second fartleks.  average HR 115.

bicycle outside going home from dropping the van off for service.  12.2 mph average HR 89

plan was an steady run for 8-9 miles and then try to up the tempo.  I am also in the process of ramping up mileage.  total time 99:24.  splits 9:14, 9:03, 9:00, 9:04, 9:01, 9:01, 9:02, 9:14, 8:54, 8:49, 9:04

total time 52:23.  easy run.  splits 9:41, 9:25, 9:31, 9:29, 9:36, 4:42.

total time 68:47.  at 5 minutes I did 1 minute up-tempo 4 minutes steady for the rest of the run.  splits 9:30, 9:04, 9:06, 8:56, 9:02, 9:13, 9:09, 4:47.  average HR 119

total  time 39:12.  easy run splits 9:34, 9:21, 9:35, 9:41, 1:01. average HR 111

7.9 miles on bicycle in 41:13.  ave HR 95

total time 62:15.  plan was a tempo run after a 5 minute warm-up.  I am running in heavy shooes for some of my runs and still dealing with soreness.  I felt like I was pushing hard to keep the pace between 8:50 and 9 minutes/mile.  splits 9:13, 8:50, 8:48, 8:52, 8:55, 9:00, 8:38.  I did psuh the last mile.  average HR 129 which shows that I was struggling a bit.

total time 39:17.  easy run splits 9:45, 9:25, 9:32, 9:35, 1:00.

total time 1:50:09.  plan was 9:10-9:15 for the first half and then try to go faster.  This was not in the cards today but overall not a bad run for the longest run I have done in over 18 months.  splits 9:22, 9:07, 9:05, 9:08, 9:08, 9:12, 8:56, 9:01, 9:15, 9:10, 9:23, 9:20  first half 55:02 second half 55:07... didn't realize how overall it was an even run.

total time 52:00.  easy run splits 9:43, 9:23, 9:23, 9:30, 9:30, 4:31

total time 71:04.  run in Alpine... hills that were difficult for me to handle.  slow uphills and faster downhills.  splits 9:33, 9:06, 9:07, 9:28, 9:13, 9:44, 9:52, 5:01

total tme 41:50.  first mile with Jeff and my grand daughter Anita.  easy run today  splits 11:06, 9:59, 9:58, 9:43, 1:04 

still feeling pretty sore.  Did my run but made no effort to push.  total time 67:12.  splits 9:40, 9:27, 9:30, 9:29, 9:48, 9:34, 9:44.

easy run...legs feeling better so I upped the pace a bit the last 2 miles.  total time 39:10.  splits 9:35, 9:43, 9:25, 9:23, 1:04.

total time 1:51:26.  since I have been dealing with lots of soreness I wasn't really sure about this run.  I run the Murdock canal trail which was flatter and a bit lower in altitude. I had felt better but I deliberately ran the first bit at 9:45 pace ( 3 minutes) and then gradually sped up.  I realized how good I was feeling and decided that I would run a tempo from 5.5 miles to 9 miles and then slow again.  It went pretty well...splits 9:24, 9:16, 9:14, 9:13, 9:18, 9:01, 8:56, 8:51, 8:44, 9:34, 10:08, 9:48.

easy run - last one in Utah for awhile,  total time 53:30.  splits 9:43, 9:36, 9:42, 9:44, 9:37, 5:06

total time 68:51.  plan was 2 minutes uptempo every 10 minutes.  did this.  tried not to go all out.  Most of the timew as between 8:15 and 8:30 pace.  splits 9:37, 9:00, 9:02, 9:04, 9:08, 9:09, 9:13, 4:39.

total time 45:17. easy run splits 9:43, 9:27, 9:26, 9:31, 7:11

7.91 miles on bicycle 39:11.  average speed 12.1 mph

total time 70:03.  goal was steady running without heavy exertion but last 2.5 miles I ahd to work to maintain steady.  splits 9:28, 9:15, 9:14, 9:21, 9:16, 9:12, 9:21, 4:56.

total time 45:27  easy run splits 9:41, 9:27, 9:26, 9:27, 7:27

bicycle 29:12.  11.4 mph

total time 1:50:01.  plan was to do up-tempo half miles at 2.5, 5.5, and 8.5 miles- goal 4:20 for up-tempo and 9:20 the rest).  Wasn't sure what I was going to do the last 3 mile segment but ended up doing a fourth up-tempo half mile.  I am fairly pleased with my progess since we got home from our mission.  splits 9:29, 9:16, 4:36, 4:18, 9:15, 9:12, 4:37, 4:23, 9:16, 9:11, 4:35, 4:16, 9:17, 9:16, 4:41, 4:24.  

easy run total time 52:26.  splits 9:42, 9:31, 9:31, 9:33, 9:30, 4:39

total time 66:13.  plan was 1 mile warm-up and then 5 miles up-tempo then 1.5 miles at around 9:20- 9:30 pace.  this went pretty well. splits 9:25, 8:30, 8:30, 8:32, 8:29, 8:29, 9:36, 4:42.  I amr eally pleased with this run and will go easy until the long run on Saturday.

4.8 miles in 45:31.  easy run splits 9:44, 9:24, 9:25, 9:23, 7:34.

6.19 miles on the bike in 31:00.  average pace 12 mph.

40 lunges and 20 squats.

total time 70:03.  plan was 9:20 pace after a warm-up mile.  splits 9:39, 9:18, 9:19, 9:20, 9:18, 9:18, 9:21, 4:30.

total time 45:43.  easy run splits  9:45, 9:31, 9:27, 9:26, 7:34.

bicycle 23:07.  ave speed 12.9 mph

40 lunges and 15 squats

total time 1:48:17.  plan was up-tempo mile after 3 miles of steady pace... warm up first 4 minutes.  splits 9:30, 9:06, 9:02, 8:30, 9:08, 9:08, 9:07, 8:31, 9:18, 9:09, 9:08, 8:42.  first steady 3 miles 27:38, second 9:23, and third 9:35.  I felt really good about this work.  Next week I will go up in mileage and not do anything hard.

total time 52:55.  easy run and I am struggling with my back after helping with a move on Saturday.  splits 9:54, 9:35, 9:42, 9:35, 9:30. 4:40

total time 73:03.  plan was warm up for 4 minutes @ 9:45 pace and then go steady for the run at 9:05 to 9:10 pace.  splits 9:26, 9:08, 9:04, 9:07, 9:03, 9:09, 9:09, 8:54, 0:03.  meant to stop the watch at 8 miles.  back feels better today.

total time 45:56.  really sore.... slow splits 9:44, 9:21, 9:27, 9:28, 7:56.

6.26 miles on bike in 34:23.  big headwind for first half of riding.

40 lunges 20 squats.

raining so ran on hard surface... heavy shoes.  total time 74:18.  goal was 9:15 pace after first mile for warm-up.  splits 9;27, 9:12, 9:16, 9:13, 9:22, 9:22, 9:15, 9:12.

total running time 45:16.  easy run.  splits 9:44, 9:23, 9:21, 9:15, 7:33.

total time goal 1:57:58.  plan was warm-up 5 minutes then 9:10 to 9:15 pace through 7 miles then 9 minute pace for anotehr 4 miles then as fast as I can go for the last 2.   wasn't sure what to expect.  splits 9:29, 9:08, 9:11, 9:10, 9:11, 9:09, 9:12, 8:56, 8:57, 8:58, 8:57, 8:52, 8:48. I felt really good about this work-out.  I am going to move up to 45 miles total this next week and then hang out there for awhile.  I won't go beyond that amount of weekly mileage until I start training for a marathon.

total time 52:44.  easy run splits 9:43, 9:32, 9:42, 9:31, 9:32, 4:44.  average pace 9:36, average HR 117

total time 72:52.  every 5 minutes I did a 45 second fartlek.  splits 9:19, 9:00, 9:01, 9:03, 9:03, 9:09, 9:10, 9:08.

total running time 50:04.  splits 9:37, 9:29, 9:32, 9:28, 9:31, 2:27

bike time 24:16 (12.5 mph)

total time 73:29.  goal was 7:10 pace easy run (but the last 3 miles didn't feel easy).  splits 9:29, 9:11, 9:12, 9:13, 9:04, 9:06, 9:13, 9:00

total time running 49:40... splits 9:37, 9:23, 9:26, 9:27, 9:25, 2:22

bike 22:48  13.3 MPH

40 lunges, 15 squats

total time 2:07:26.  ran the first 4 with my brother... the effort on the bike yesterday along with the heat both afftected me.  the plan was first 7 at 9:15 to 9:30 pace and then 3 up tempo at 8:40 pace followed by finishing at 9:15 to 9:30 pace.  Not even close.  I handled 1 faster mile and then died big time.  my plan was unrealistic.  splits 9:23, 9:18, 9:35, 9:58, 9:17, 9:13, 9:21, 8:44, 10:00, 10:29, 10:46, 10:56 ( includes 1 minute of walking), 10:26 (includes 30 seconds of walking).

total time 57:13.  easy run.  splits 9:32, 9:27, 9:34, 9:38, 9:38, 9:24.  average haert rate 118.

total time 81:13.  plan was warm up for 3 miles and then run 5 miles at 8:30 pace followed by a cool down mile... almost mde it... splits 9:32, 9:19, 9:38 (stopped twice to stretch off the clock), 8:27, 8:26, 8:26, 8:33, 8:47 (really dying), 10:06. felt spent at the end.  won't attempt anything hard the rest of the week.

total time 59:24.  first morning at diabetes camp in Prescott.  The altitude and the hills were killers  splits 10:45, 9:48, 9:36, 9:42, 9:54, 9:38.

prescott... total time 63:53.  got a good night's sleep but hills adn altitude killing me.  splits 10:57, 9:35, 9:30, 10:06, 10:03, 9:31, 4:11.

prescott... total time 57:47. after 4hours 20 minutes sleep and short on time 11:03, 9:38, 9:35, 9:46, 9:58, 7:48.

last run in Prescott.  Lots of hills and altitude and not much sleep at diabetes camp.  total time 67:41 splits 10:56, 9:32, 9:16, 10:11 (0.4 down then 0.6 up), 9:53, 9:47, 8:07.  this run was after 3 hours and 54 minutes of sleep.

total time 53:20.  I was really sore from the down-hill running I did in Prescott.  While the splits were slow for this it did not feel easy.  split 9:47, 9:40, 9:38, 9:40, 9:42, 4:54

total time 74:00.  it was 80 degrees when I started my run at 5:15 AM.  Plan was just to try to run faster than yesterday but still run easy.  splits 9:26, 9:11, 9:09, 9:15, 9:12, 9:10, 9:19, 9:19.  the heat was tough to handle but I did have 10 oz of water with me.  average HR was 122. 

total time 50:48.  easy run.  splits 9:45, 9:36, 9:44, 9:43, 9:37, 2:23.  Temp was 74 at the start of the run at 5:18 AM

bicycle total time 24:43.  12.2 mph.

no time to do the core stuff today.

total time 76:58.  initial plan was to run 4 half mile repeats but it was 79 degrees at 5:10 and I adjusted the plan to do 2 half mile repeats.  9:57, 9:26, 9:33, 9:29, 4:04.7, 9:30, 9:39, 11:01 (when I stopped for water I thought the watch was stopped but it was actually running for at least a minute- and probably 1 minute 10 seconds- with me standing still) second half mile was slower at 4:17.6.  this is way to aerly to start treadmill running and by Saturday we are supposed to be at 72 degrees.

49:48. easy run splits 9:46, 9:26, 9:32, 9:21, 9:25, 2:19.

bicycle in 23:26 (12.9 mph)

40 lunges, 15 squats, 20 back extenders.

total running time 1:59:43.  ran with my son Andrew.  Talked most of the way.  Started run at 72 degrees.  Plan was 9:20 for awhile and then try to speed up.  9:29, 9:16, 9:14, 9:14, 9:11, 9:10, 9:09, 9:07, 9:06, 9:05, 9:11, 9:17, 9:16.  pleased with this run.

total time 53:32.  easy run on purpose... I have been thinking that my slow runs are too fast but not sure... splits 9:51, 9:38, 9:41, 9:45, 9:45, 4:53.  average heart rate 116

total time 72:19.  72 degrees at 4:46 am when I started my run.  I took my hydration belt with me and had 11 oz of water during the run. the plan was to run up-tempo for 2 minutes "on the 5's" (at 5 minutes, 15 minutes, 25 minutes, etc). The first 5 minutes were warm-up and then 2 minutes were run at about 8:10 pace except for the 5th and the 6th (at 45 and 55 minutes) were run at about 7:50 pace.  splits 9:09, 8:57, 8:59, 9:02 (only had about 1 minutes of up tempo during this mile), 9:00 (only had about 1 minutes of up tempo during this mile), 9:06, 8:59, 9:08.  I felt good about this run.

total time 49:43.  easy run splits 9:40, 9:28, 9:28, 9:25, 9:27, 2:16.

bicycle total time 23:42.  12.8 MPH.

40 lunges, 15 squats, 20 back extenders.

total time 72:57.  Plan was 9:10 to 9:20 pace for first 6 miles and then 8:45 pace for the last 2.  almost made it.  splits 9:21, 9:05, 9:08, 9:09, 9:14, 9:18, 8:46, 8:56.

total time 49:40.  easy run and I felt really great.  Soreness is down as I get accustomed to this mileage!  splits 9:37, 9:21, 9:29, 9:25, 9:30, 2:17

bicycle... differernt route purposely much slower.  total time 30:39. 9.9 mph.

total time 2:04:09.  I took it easy yesterday expressly to see what I could do today.  It was supposed to be 74 at the start of the run but I forgot to check.  10 minutes after I finished it was 78 degrees outside.

Plan:  9:20- 9:10- 8:45- 9:20- 9:15- 8:45- 9:20- 9:20- 8:45- 9:25- 9:25- 8:45- then whatever 

Acutal:

          9:20- 9:04- 8:43- 9:16- 9:14- 8:43- 9:18- 9:14- 8:43- 9:38- 11:28- 10:19- 11:08

the 11:28 included about a minute of walking.  Stuck with the plan through 9 miles... the heat and the pace got to me.  Weight before the run 155; weight after the run 149.6. I drank about 22 oz of water during the run. average HR 127.  I think this run will help when I am keeping it more steady and it is cooler.  

total time 53:06.  easy run splits 9:50, 9:39, 9:38, 9:43, 9:37, 4:40.  average HR 116

total time 72:47.  Plan was easy and steady around 9:10 pace with up tempo the last 0.3.  splits 9:19, 9:09, 9:05, 9:09, 9:06, 9:07, 9:04, 8:48. average HR 119

total time 44:24. plan was 5 minute warm-up and then up-tempo for the rest of the run.  splits 9:00, 8:20, 8:20, 8:20, 8:19, 2:05.  average HR 128. this stressed my quite a bit but I will go easy until Satruday and I am going to run a half marathon on 27 July and the goal is 1:55 so i need to get a few hard runs in.

bike total time 33:03. average speed 11.2 MPH with average HR 101. 

total time 76:34. easy run but really sore.  splits 9:52, 9:36, 9:34, 9:33, 9:33, 9:34, 9:29, 9:22. average HR 119

total run 50:09.  easy run with my brother Mike.  splits 9:34, 9:33, 9:36, 9:33, 9:33, 2:21 average HR 113.

bicycle for 32:18.  average speed 11.6 mph average HR 97.

total time 1:59:43.  I got up at 3:50 AM in order to run before it got too hot.  My phone said the temp was 81 at 4:10 am when I headed out. About 10 minutes after I finished the run it was 78 degrees according to my phone. I went out with 11 oz of water and I drank it all and filled up at 5 miles and then again at 10 miles so I drank over 33 oz of water (had some straight from the fountain both times) and I still lost 4.2 lbs during the run.  The goal was warm up for half a mile then run 9:20 pace until 4 miles, 9:15 pace from 4 to 8 miles, then 9:05 pace from 8 to 12 miles then see what I could do for the last mile.  I am really very pleasantly surprised with how the work out turned out.  Splits 9:35, 9:16, 9:19, 9:21, 9:15, 9:14, 9:14, 9:13, 9:04, 9:07, 9:04, 9:01, 8:59.

total time 52:10.  splits 9:44, 9:29, 9:29, 9:32, 9:31, 4:25.

total time 75:09.  easy run 9:43, 9:18, 9:18, 9:19, 9:18, 9:25, 9:19, 9:28

total running time 46:03.  after 5 minutes warm-up ran 1 minute hard 2 minutes recovery for the rest of the run... splits 9:11, 8:34, 8:40, 8:36, 8:50, 2:13

bike total time 22:59.  11.3 MPH

total time 75:20. also easy run splits 9:50, 9:29, 9:21, 9:23, 9:21, 9:23, 9:23, 9:10.

total time running 49:18.  easy run splits 9:36, 9:24, 9:25, 9:22, 9:23, 2:08

bike for 37:02 minutes.  13 mph

total running time 1:58:47.  left at @ 4:10 am.  Forgot to check the temp but it was probably 80 degrees.  plan was warm-up half mile then 9:15 pace through 4 miles, 9:10 pace from 4 to 8 miles, then 9 flat pace from 8 miles until the end. Almost made it.  lost 5.4 lbs during the run even though I drank 33+ oz of water during the run.  splits 9:30, 9:05, 9:12, 9:14, 9:09, 9:05, 9:06, 9:07, 9:01, 8:59, 9:06, 9:05, 9:09

total running time 77:47. plan was easy and I was pretty sore.  splits 10:02, 9:46, 9:42, 9:49, 9:42, 9:41, 9:41, 9:24.

total time 49:52.  plan was 3 hard half mile runs at the 1, 3, and 5 mile marks.  splits 9:36, 3:55, 9:23, 4:48, 3:59, 9:28, 4:41, 4:01. average HR 117

bike time 29:25.  12.6 mph, average HR 97

total time 75:50.  I had a rough night with diarrhea 5 times.  I took loperamide at 4:30 am.  The temp was only 73 so at about 5:25 am I went for a run.  Plan was to do loops near my house just in case more diarrhea came but after 2.5 miles I was feeling good and went to the canal.  I felt good enough by the end that I pushed it a bit. splits 10:04, 9:45, 9:28, 9:30, 9;30, 9:28, 9;17, 8:48.

total running time 49:36.  easy run... 82 degrees at start of run.  splits 9:42, 9:35, 9:31, 9:26, 9:12, 2:09.  Upped the pace started at 4.5 miles.  average HR 113

bicycle time 29:42.  average pace 13.2 mph.average HR 97

total time 2:00:35  it was 92 degrees at the start of the run at 90 degrees at the end.  I really didn't know how I was going to respond to this run so there wasn't a plan. I did my usual warm-up and first mile was 9:30.  there was a slight breeze blowing so I felt good and it was dark enough that even with my headlamp I struggled to read the pace on my watch.  I was surprise when I came through the second mile. I slow slightly adn then maintained.  I had gatorade for my first hydration cycle and then I stopped at the completion of 5 miles to fill up. At 7 miles I decided to slow to 9:20 - 9:25 pace for three miles and then see what happens.  At 11 miles I tried to speed up without much success.  I walked for 30 seconds  during the last mile and then sped up for the last 0.3 with the last 0.1 being done at 9 minute per mile pace.  splits 9:30, 8:59, 9:05, 9:05, 9:07, 9:06, 9:04, 9:26, 9:22, 9:21, 9:21, 9:20, 9:49 (walked for 30 seconds during this mile).  I lost 5.4 lbs during this run again.

total run time 50:06.  all on hard surface... plan was easy until the last 0.55 the eased up the pace gradually ...it was super hot.  splits 10:01, 9:36, 9:32, 9:33, 9:20, 2:05.  average HR 111.

bicycle time 28:22. 13.4 mph. average HR 96.

I am starting my taper for the half marathon on the 27th of July.  total time 66:10. hot and humid and plan was easy run.  splits 9:41, 9:24, 9:25, 9:25, 9:31, 9:23, 9:20.

tapering distance but decided to go hard after 0.5 mile warm-up.  total time 33:30. splits 8:51, 8:17, 8:11, 8:10. average HR 128.  I am very pleased with this.  It was 85 degrees outside with 35% humidity.

bibcycle total time 39:45.  13.6 mph.  averge HR 105

continuing the taper plan so 7 miles again.  total time 66:00. 85 degrees and 33% humidity at the beginning of the run.  easy run 9:35, 9:22, 9:25, 9:29, 9:31, 9:29, 9:10. average HR 120.

total time 38:37.  easy run with up-tempo last 0.3.  splits 9:53, 9:37, 9:39, 9:28. average HR 108 (only 4:03 with HR >114)

bicycle 40:02.  ave 13.6 mph, average HR 97

taper continues... total time 90:02.  Plan was about 9:20 for first miles then between 9:00 and 9:20 for miles 2 through 6 then try to speed it up.  Temp at start of run was 83 degrees with 31% humidity- one of the "cooler" mornings we have had in the last 2 weeks.  splits 9:25, 9:06, 9:05, 9:07, 9:10, 9:05, 9:01, 8:45, 8;40, 8:38.  average HR 123... max HR 138 (only 14:44 minutes with HR >130)

total time 27:47.  I ran 5 fartleks in between multiple slow segments.  splits 9:25, 9:12, 9:10.

easy run at altitude in Park City.  total time 60:42. splits 9:28, 9:54, 10:10, 9:42, 10:08, 11:21

total time 36:57.  plan was two hard miles for second and fourth mile.  splits 9:44, 8:50, 9:47, 8:37.

total time 60:35.  easy run splits 9:50, 9:48, 10:06, 9:45, 10:07, 10:58.

total time 37:57.  plan was to tun 2 hard half miles on as flat terrain as i could find.  splits 9:46, 4:12, 9:53, 2:33 (quarter mile), 3:56, 7:37 (3/4 mile).

stationary bike for 15:12 minutes

super easy total time 29:41. splits 9:45, 9:48, 10:09

slightly longer by my watch total time 1:53:58 when I stopped my watch.  Official time above.  I was nervous about so much downhill.  My original plan was to keep my first six miles between 9 and 9:10 pace and then start speeding up.My "happy goal" was to break 2 hours and my "really happy" goal was to break 1:55.  My son Jeff convinced me to let the descent take me and just keep the effort around the same as if I were running my plan on a flat course.  I was skeptical but then just let it go.  The original plan had me speeding up to 8:50 after 6 miles and then to 8:40 for the last 3.1.  I slowed after mile 9 as we had some hills and I was starting to feel the effort.  still this is PR for this decade of running (and my 4th half-marathon in 4 years).  my splits:  8:36.6, 8:43.3, 8:41.2, 8:25.6, 8:16.2, 8:21.4, 8:31.9, 8:24.5, 8:41.2, 8:57.2, 8:59.4, 9:04.2, 8:59.3, 1:15.5 

total time 31:27.  I was so very sore today. I had a hard time running downhill and going down stairs. I did some rolling of my muscles after the run. splits 9:57, 10:19, 10:31, 0:40

total time 58:31.  The soreness was slightly better than yesterday but still fairly bad.  splits 9:54, 10:13, 10:09, 10:10, 10:29, 7:36.

soreness better but still struggling a bit.  total time 70:28. splits 9:33, 9:47, 10:07, 10:15, 9:44, 10:07, 10:55.

the soreness is much better.  I was at lower altitude and on flatter surface.  this run went well. total running time 74:58.  running in Murray, Utah.  I was unfamiliar with this area and so did 4 miles in a mall parking lot rather than fight the morning traffic.  splits 9:31, 9:35, 9:12, 9:06, 9:19, 9:20, 9:36, 9:19, 

total time 76:23.  back in alpine and some of the hills are steep.  Soreness much better but not gone.  splits 10:03, 9:29, 9:15, 9:57, 10:22, 9:57, 10:18, 7:01.

total time 27:15.  last run in Alpine and short on time. I have to admit I won't miss these hills but I will miss running in cool weather.  splits 10:14, 9:10, 7:52.  I deliberately did the seond mile up-tempo.

total time 47:30.  hot and muggy and awful.  splits 9:38, 9:25, 9:29, 9:35, 9:23. average HR 115.

bike outside more pleasant 20:54 total time (much faster but not sure why?) average HR 114 average speed 14.5 mph

total time 70:51.  this was an outdoor run and the heat and humidity were just brutal.  It is time to hit the treadmill.  at the end of my run it was 88 degrees with 47% humidity. I really struggled and stopped for water at 3, 4, and 6 miles.  I also stopped for breaks at 4.5, 5, and 6.6 miles... these breaks were NOT on the clock.  splits 9:48, 9:31, 9:33, 9:46, 10:33, 10:49, 10:53. I lost 4.2 pounds on this run.

treadmill run.  the treadmill indicated a 5 mile run my watch on the "run indoor setting" said it was 4.39 miles.  I am placing the treadmill data here... total time 44:34.  ran half mile hard at 1, 2.5, and 4 miles.  splits 9:36, 3:46, 9:26, 3:48, 9:27, 3:49, 4:42

total time 67:44.  I ran outside as it was "cooler"- at the start 84 degrees with 84% humidity.  I added a water stop so I had stops at 1, 3, 4, and 6 miles.  I took the beginning miles a bit slower but upped the tempo for the last 2 miles.  This was 3 minutes plus faster than just 2 days ago.  splits 9:55, 9:46, 9:47, 9:47, 9:46, 9:24, 9:19. I lost 3.6 pounds on this run despite having 4 water stops.

treadmill run... the "run indoor" app on my watch still didn't agree but the differences weren't quite as pronounced.  total time 91:02.  I started out at 5.5 mph but went up to 6.3 mph by about 2.5 minutes into the run. At the mile mark I went to 6.4 mph then at the 2 mile mark I went to 6.5 mph. at 4 miles I went to 6.6 mph then at 6 miles I went to 6.7 mph.  at 8 miles I went to 6.8 mph and at 9.5 miles I went to 6.9 mph. at 9.75 miles I up the speed every 0.06 mph and finished at 7.5 mph briefly.  here are my splits 9:37, 9:23, 18:28 (2 miles as I missed the split at 3 miles), 9:05, 9:06, 8:57, 8:58, 8:49, 8:40. I drank a total of 16 oz of water during this run adn lost 4.4 lbs during this run.

bicycle outdoors 29:47. average 12.7 mph. HR 105

total time 38:17.  I ran outside as it was 82 degrees.  easy run splits 9:49, 9:34, 9:31, 9:23.

total time 66:00. it was 83 when I started the run and 81 when I finished. I started easy but then picked it up.  I had hdyration stops at 1, 3, 4, and 6 miles.  splits 9:45, 9:32, 9:30, 9:27, 9:22, 9:17, 9:07. average HR 120.

total time 44:07.  after 5 minutes warm-up I ran 2 minutes up-tempo 3 minutes recovery splits 9:13, 8:40, 8:46, 8:52, 8:36. temp was glorious- 77 degrees before the run

rode the bike outside 22:38 13.8 mph

total running time 65:41.  temp was 77 degrees at the start of the run.  plan was easy at the beginning and moderate at the end.  carried a 5.5 oz bottle of water so only stopped once at 4 miles for refill. splits 9:43, 9:31, 9:24, 9:30, 9:15, 9:14, 9:04. average HR 122

bike outside total time 42:49 13 mph average HR 102

total running time 46:47.  I ran easy with it 81 degrees at the start of the run. water breaks at 1, 3, adn 4 miles. Didn't push at all (until the last 0.15 of the entire run) so I was surprised by the splits.  here they are: 9:39, 9:22, 9:25, 9:14, 9:07. average HR 114.

bicycle outdoors after the run total time 25:20 , 13.4 mph, average HR 105 

total time 90:48. plan was warm-up mile then 3 miles at 9:15 pace followed by 3 miles at 9:05 finishing up with 3 miles at 8:55 pace. It was 81 degrees at 5:12 am when I left on the run.  Here are my splits 9:28, 9:12, 9:17, 9:14, 8:58, 9:01, 9:03, 8:51, 8:55, 8:48.  happy with this work-out as I was able to stick with the plan. average HR 122.  lost 3.8 lbs during the run.

total time 34:41.  short on time so plan was to go up-tempo after 1/2 mile warm-up.  splits 9:25, 8:24, 8:27, 8:25.

total time 67:10.  plan was easy. splits 9:47, 9:35, 9:32, 9:34, 9:42, 9:33, 9:27.

bike ride I went hard time.   18:50 total time average speed 13.1 mph, average HR 104

total time 63:42.  Plan was 3 x half mile with 1.5 miles befroe the first one and 1.5 miles recovery after 1st adn second.  I was late on two splits as will be indicated... split 9:23, 4:37, 4:04 (0.52 miles), 9:21, 4:38 (0.48 miles), 3:54, 9:30, 4:41, 4:02 (0.51x miles), 9:33.

bike total time 28:10.  had 3 separate segments in which I went hard for several minutes each. average speed 13.5 mph, average HR 109

total running time 66:15.  easy run.  splits 9:40, 9:26, 9:25, 9:20, 9:31, 9:27, 9:27  average HR 121

total bike time 27:50.  13.6 mph.  average HR 107

total running tme 26:38.  While running the first mile I decided to do the second mile all out.  I am on a claer liquid diet today so I limited my run to 3 miles.  splits 9:29, 7:32, 9:37. average HR 121.

total bike time 20:53.  12.4 mph. average HR 96

no run.  sedated today for a colonoscopy.  instructions were to not exercise

treadmill run int he afternoon. at 8 miles the treadmill registered 7.45 miles.  total time 74:08.  splits 9:38, 9:22, 9:23, 9:14, 9:14, 9:14, 9:05, 8:58. felt good to get some exercise. prefer running outdoors.

84 degrees at beginning of the run. I also still felt alot of soreness from the 8 miles on the treadmill Satruday afternoon. struggled for much of the run.  total time 66:42. splits 9:51, 9:37, 9:33, 9:27, 9:36, 9:21, 9:17. average HR 120.

bike outside total time 21:33.  14 mph. average HR 107

total time 44:03.  5 minutes warm up and then 1 minute up-tempo followed by 2 minutes recovery until 23 minutes then 1 minute up-tempo followed by 3 minutes recovery.  splits 8:52, 8:46, 8:51, 8:43, 8:52. average HR 128.

bike outside 41:43. 13 mph. average HR 105.

86 degrees outside.  I left at 5:05 AM. plan was easy run.  carried a 5.5 oz bottle of water. took water at 1 adn 2 miles then stopped to refill water bottle and take water... drank again at 4th and 5th miles and then stopped to refill at 6 miles.  I walked for 30 seconds (on the clock) at 5 miles.  this run was hard for me due to the heat... total time 68:02.  splits 9:50, 9:31, 9:33, 9:29, 9:59, 9:56, 9:44.  average HR 120. 

rained last night... 81 degrees but 66% humidity. plan was easy run but I through in an up-tempo quarter miles.  total time 46:47.  splits 9:39, 9:17, 9:14, 9:14, 1:55, 7:28.  average HR 116. 

bike outside short on time total time 17:42.  12.4 MPH average HR 104

total running time 95:36.  85 degrees and 47% humidity at the start of the run. (my watch which doesn't connect to weather channel said 82 degrees).  Plan was warm-up  1 mile then 3 at 9:20- 9:25 pace, 3 at 9:10- 9:15 pace, then 3 at 9:05 pace.  Did ok through 8 but then it was nasty. I lost 4.4 lbs on this run despite drinking 16 oz during the run in addition to 3 times at the water fountain for significant intake (miles 3, 6, and 9).   splits 9:31, 9:18, 9:24, 9:24, 9:11, 9:09, 9:09, 9:11, 9:44, and 11:36 (walked for 30 seconds at 9.2 miles and for 60s econds at 9.45 miles). average HR 123

bike outside easy time 18:02, 11.7 MPH and average HR 103

treadmill in the afternoon.  total time 37:03.  I ran easy except at 2.5 and at 3.5 miles I ran up-tempo for 0.25 miles.  splits 9:32, 9:23, 9:05, 9:03.

easy run with my brother Mike total time 69:16. splits 9:55, 9:51, 9:59, 10:14, 10:01, 9:57, 9:18. average HR 116

bike outside 28:00 average speed 13.5 mph average HR 101

run... tempo run... total time 42:39.  half mile warm-up then tempo... 81 degrees during run... last mile I struggled.  splits 9:05, 8:14, 8:22, 8:19, 8:36 (then 3 seconds). average HR 129

bike outside 26:58 average speed 12.3 mph, average HR 97

total run time 67:19.  83 degrees at the start of the run... not sure about % humidity but this heat just drained me.  I usually can settle in to the heat and the speed up to the 9:20's but not today. splits 9:48, 9:35, 9:33, 9:32, 9:38, 9:32, 9:42.  average HR 123

bike (short on time) 19:05 total time 11.4 mph average HR 99

total running time 46:57. easy run...splits 9:39, 9:28, 9:26, 9:19, 9:05. average HR 115.

bike outside 41:21. average speed 13.1 mph, average HR 101

total running time 94:10.  plan was warm-up mile then 3 at 9:25 pace, 3 at 9:20 pace, and 3 at 9:15 pace.  Heat got to me again but not until the last mile.  splits 9:44, 9:22, 9:24, 9:21, 9:18, 9:20, 9:14, 9:19, 9:18, 9:52.  water stops at 3, 6, and 9 miles.  had two other stops for traffic.  average HR 119

treadmill run (3.69 miles on the garmin).  total time 37:06. plan was easy run with gradual increase in speed. Last half mile increased the speed 4 times. splits 9:37, 9:22, 9:14, 8:53. average HR for entire run was 111.

total running time 67:46.  easy run with temperature at 76 degrees but pretty humid. splits 9:56, 9:41, 9:43, 9:46, 9:38, 9:33, 9:28.  average HR 117.

bike outside 33:32. average speed 12.6 mph, average HR 102

total time 46:12. plan was to go hard for 0.25 miles at 0. mark of each mile.  heat was 81 degrees and 64% humidity.  I couldn't keep up with the plan. splits 8:58, 8:50, 9:06, 9:23, 9:55. water stop at 3 miles. Stopped to catch a breath at 3.5 adn at 4.5 miles...still slowed down alot! average HR 125.

bike outisde 33:03. average speed 12.8 mph, average HR 110.

total running time 68:39. 80 degrees and 56% humidity. The run was a real struggle. water stops at 3 and 5 miles also carried a small water flask. still had a stop at 5.5 miles. plan was an easy run but it didn't feel easy even though it was slow. splits 10:01, 9:41, 9:41, 9:39, 9:52, 9:54, 9:50. average HR 120.

bike outside easy 27:10. average speed 12.2 mph. average HR 105

total time 47:32. easy run splits 9:56, 9:30, 9:35, 9:31, 9:00. temp 75 degrees and 46% humidity.  average HR 112.  no water breaks. this felt awesome...I hope it continues to cool off!!

ride total time 28:56. average speed 13.4 mph, average HR 107 

total time 91:16. it was 73 degrees out this morning (actually felt slightly cool) and glorious. I carried water and also stopped at 4 and 7 miles. goal after warm-up was 3 at 9:15, then 3 at 9:10, then 3 at 9:05. I exceeded my expectations!  splits 9:26, 9:14, 9:15, 9:14, 9:06, 9:12, 9:08, 8:58, 8:58, 8:45. average HR 121.  I lost 3.2 lbs during the run. just a week ago it was 81 degrees for the 10 mile run and my last mile was over a minute slower.

treadmill run in the afternoon. total time 37:10. easy run but increased the speed every mile and then 3 times during the last mile.  splits 9:32, 9:23, 9:14, 9:01.

total running time 66:15. plan was easy run and then speed up the last mile.  splits 9:49, 9:41, 9:38, 9:29, 9:23, 9:23, 8:52.  76 degrees outside. average HR 119.

bike time 26:22. average speed 12.9 mph and average HR 106

total running time 45:00. plan was 3 x 1/2 mile hard with warm-up x 1 mile and recovery x 1 mile in between. splits 9:33, 3:49, 9:21, 3:47, 9:20, 3:59, 5:10. average HR 123. 72 degrees at the start of the run- it felt so good!!

total bike time 40:06. average speed 13.5 mph average HR 114

total running time 66:49. easy run... 76 degrees. splits 9:40, 9:34, 9:40, 9:36, 9:33, 9:28, 9:19. average HR 121

total bike time 29:59. average HR 110.

total running time 47:23. plan was easy run and two fartleks just after 2 and 4 miles.  splits 9:43, 9:31, 9:20, 9:22, 9:27. average HR 111. 76 degrees outside.

bike time 22:34. average speed 13.8 mph. average HR 103

total running time 91:47. it was 69 degrees outside. plan was arm-up miles then 9:10 pace x 3, 9:05 pace x 3, and 9:00 x 3. ran with hydration belt and stopped much less. couldn't finish the plan.  splits 9:25, 9:05, 9:08, 9:09, 9:02, 9:03, 9:03, 9:02, 9:06 (struggled to get this), and then died 9:43. average HR 125.  lost 4.4 lbs during this run.

don't usually ride a bike after the long run but did today slowly. total time 22:10. average HR 101 average speed 11 mph

treadmill run... plan was easy run but I ended up speeding up after 2 miles.  total time 35:55.  splits 9:25, 9:14, 8:55, 8:21. 

I thought I had waited until the rain died down and I went out... about 0.5 into the run it started raining really hard and by the time I got back to the house I was soaked. I changed clothes and shoes and completed the 7 mile run on the treadmill.

1.13 miles in 11:18 mile split 9:59.

treadmill 5.87 miles... time 55:37. splits 9:52, 9:31, 9:31, 9:23, 9:22, 7:58.

then I road exercise bike for 25 minutes.

I ran a tempo run in my heavy shoes so this slowed me down for a bit...had to do this as I ran most of the run yesterday in the 1080's. total time 43:41... after 5 minute warm-up I upped the pace. 3rd mile was a bit slower since I ran on a fine gravel part and it was a bit soggy.  splits 9:18, 8:28, 8:43, 8:34, 8:38. average HR 127. 

bike ride was in neighborhood because I thought it was going to rain  total time 38:49. average speed 12.6 mph,  average HR 103

easy run but picked up the last mile.  total running time 66:22. splits 9:50, 9:38, 9:37, 9:30, 9:21, 9:19, 9:07.  average HR 116

bike ride time 39:34. average speed 13.7 mph, average HR 103.

total running time 46:55. easy run but 0.1 mile fartlek at the beginning of 4th and 5th miles.  splits 9:32, 9:32, 9:24, 9:14, 9:13.  average HR 115.

bike ride 43:12 average speed 12.8 mph, average HR 96

total running time 90:02. plan was 2 miles easy then 1 hard x 3 with an extra mile at the end. splits 9:26, 9:11, 8:09, 9:16, 9:12, 8:24, 9:28, 9:25, 8:15, 9:16. it was 69 degrees but pretty humid.  I was totally drenched at the end of the run. average HR 123.

bike ride was easy total time 23:14. average speed 12.2 mph average HR 102

ran at soon outside. Humidity was lower and it was 90 degrees but just couldn't face the treadmill.  easy run... total time 37:12.  splits 9:28, 9:17, 9:19, 9:08 average HR 120.

total running time 46:52.  easy run splits 9:36, 9:17 (too fast), 9:30, 9:31, 8:59. average HR 114

total riding time 30:13. average speed 14 mph, average HR 101.

total running time 62:38. plan was 5 minute warm-up then 1 minute hard 2 minutes recovery for the entire run.  splits 9:08 (early hard was 7:30- 7:45 pace later it got to 8:00- 8:20 pace; recovery mostly was at about 9:30 pace but got slower towards the end), 8:42, 8:47, 8:52, 9:03, 9:02, 9:04. average HR 129

total riding time 27:40. average speed 13.1 mph and average HR 107.

total running time 46:46.  easy run until the last 0.3 miles then I kept gradually increasing until I was running 8 min pace for the last 0.1 miles.  splits 9:37, 9:23, 9:31, 9:27, 8:58. average HR 116.

total bike time 31:39. average speed 13.3 mph, average HR 102

total running time 63:08 (did this in heavy shoes). plan was 5 minute warm-up and then a tempo run til 5 miles.  I felt really good until about 4.4 miles and then I struggled. splits 9:07, 8:34, 8:34, 8:30, 8:45, 9:59. 9:39.  average HR 128.

total bike time 21:38 (slow to stop the watch). average speed 10.9 mph, average HR 101

total running time 37:11. easy run with 0.1 fartlek at the start of 3rd adn 4th miles and then up-tempo last 0.2 miles.  splits 9:29, 9:19, 9:16, 9:07. average HR 115. 

total bike time 37:24. average 13.1 MPH, average HR 88

total running time 89:43. plan was warm-up mile in whatever then 6 miles at low 9's pace then last 3 at or below 8:45 pace.  very pleased with this run... splits 9:25, 9:12, 9:07, 9:06, 9:03, 9:03, 9:01, 8:43, 8:43, 8:21. average HR 121.  13 minutes with HR 131 or higher. watch says current VO2 max is 54.