my exercise

total running time 27:35. ran to the Bosque and inside a little bit. I was really sluggish at first... did climbing yesterday at the Centro Ceremonial Otomi. splits 9:28, 9:17, 8:50.

total running time 27:30. ran at the temple... sokits 9:12, 9:08, 9:10.

total running time 56:36. ran at the Bosque with Alejandro. splits 9:07, 9:14, 9:01, 8:58, 9:07, 8:56, 2:14. I rested and stretched at 0.5 miles and at 5.7 miles. still having a significant amount of sciatic symptoms as I press on in my workouts.

20 min on the exercise bike

total running time 17:43. ran at the temple at 4:15 am. Splits 9:06, 8:37. 

total running time 27:31. ran to the bosque and in for a bit. splits 9:16, 9:08, 9:07. 

total running time 70:09. ran with Alejandro in the Bosque de Aragon. Stopped to stretch at 0.52 miles then ran consecutively through 6.5 miles. Then had 1 stop for traffic at about 7.55 miles. splits 9:13, 9:13, 8: 59, 9:00, 8:58, 8:59, 9:00, 6:48. felt good for most of the run. still having quite a bit of sciatic symptoms as I fatigue.

20 minutes on the exercise bike.

total running time 18:17. I was pretty sore from the previous run and very tired from three nights in a row of sub-optimal sleep. upe arly for the temple. splits 9:19 and 8:58.  

total running time 54:10. run along the canals in Gilbert. Good to be home. splits 9:21, 9:00, 9:02, 9:02, 8:57, 8:48. HR info accurate... ave HR 127.

total running time 27:30. cold and early. had a hard time getting going. splits 9:29, 9:12, 8:49. not sure how accurate the HR info was.  

total running time 54:52. splits 9:29, 9:08, 9:06, 9:05, 9:07, 8:57. ave HR 124.

total running time 27:27. splits 9:24, 9:06, 8:57.

total running time 27:58. In Portland with more hills than I am used to. splits 9:25, 9:13, 9:20.

total running time 73:34. Most of the first half was up hill while most of the last hafl was downhill (except the last 0.6 miles). splits 9:23, 9:17, 9:11, 9:25, 8:38, 8:57, 9:02, 9:41.

total running time 27:17. run in Portland again. splits 9:07, 9:00, 9:10.

total running time 53:56. plan was to run hard the last 3 miles. I stretched at about 0.45 miles and then again at about 3.1 miles. I took a break at 5 miles while is the only way the last mile was goiing to be hard. splits 9:24, 9:05, 9:11, 8:43, 8:44, 8:49.

total running time 36:34. ran before 7 am. about 50 degrees. splits 9:19, 9:08, 9:09, 8;58.

total running time 36:16. The plan was to start slow and gradually speed up. splits 9:24, 9:04, 9:02, 8:46. 

total running time 72:13. plan was to run about 9:05 pace for the first 6 miles and then try to maintain 8:45 pace for the last 2 miles. I came fairly close. splits 9:20, 9:03, 9:02, 9:11 (lost focus), 9:02, 9:01, 8:50, 8:38, 0:06.

total running time 26:15. plan was 5 minute warm-up and then 1 minute up-tempo and 1 minute recovery for 2 miles. I did this in 17:06. I stretched at 0.5 miles and then again at the end of intervalsb(22:06). I then coasted until 24 minutes before going hard from their to the end. Splits 9:06, 8:31, 8:38.

total running time 26:53. got up at 4:30 am to run 3 miles before returning to Mexico. Stopped at 0.5 miles to stretch. Did feel like I was pushing it. splits 9:18, 8:51, 8:44. had 2 brief traffic stops.

total running time 17:38. back in Mexico. I stopped at about 3:45 to stretch and allow some warm-up. I then took off again and had no idea I was goiing as fast as I was.  splits 9:11, 8;27. I was very surprised by this.

total running time 57:32. ran at the bosque. the altitude hit my fairly hard as I started out unrealistically fast. I did my normal stretch at about 0.52 miles but then had to stop at 4.03 miles and again at 5.25 miles due to fatigue. splits 9:09, 9:03, 9:03, 9:13, 9:15, 9:19, 2:30. the rest of the day my legs were quite fatigued

total running time 18:20. due to leg fatigue I deliberately started out slower. I still sped up faster that I realized. splits 9:25, 8:55.

total running time 71:19. decided to deliberately hold back at first and then push miles 5 and 6. The altitude got to me by then and I rested before finishing. splits 9:20, 9:11, 9:09, 9:13, 9:03, 9:03, 9:13,  7:07. 

total running time 37:53. I felt really tired today. yesterday I had 24,000+ steps with my long run and working in the temple. I really struggled. I stretched at 0,52, stopped at 1.75 to rest and then again at 3 miles to rest. After the rest at 3 miles I felt better and ran harder. splits 9:28, 9:41, 9:42, 9:02.

total running time 36:39. ran at the temple. splits 9:22, 9:05, 8:57, 9:15.

total running time 70:53. ran at the Bosque with Alejandro. Deliberately held back enar the beginning. Normal stretching at 0.52 miles. Only 1 rest at 6.5 miles and then a traffic break at 7.62 miles. splits 9:10, 9:22, 9:05, 9:14, 9:10, 9:03, 9:05, 6:45.

20 min on exercise bike super easy.

total running time 28:19. post longer run I struggled again. I prefer to do the long run on Saturday but I knew that wouldn't work this week. splits 9:34, 9:31, 9:14. 

total running time 17:44. up at 4 am and running by 4:15 am. stopped to stretch and regroup after 0.4 mile warm-up. Splits 9:09, 8:35. Didn't feel like I was goiing so fast.

total running time 47:31. ran alone at the bosque but short on time. splits 8:55 (total surprise), 9:02, 9:01, 9:09, 9:10, 2:15. 

total running time 27:18. early run at the temple. splits 9:16, 8:58, 9:04.

total running time 36:08. run at the temple. splits 9:08, 8;57, 8:55, 9:08.

total running time 56:08. plan... warm up 1 miles then alternate 1/4 mile uptempo with 1/4 mile at @ 9:30 pace. I did this through 5.25 miles then did recovery for 0.9 miles and ran the last 0.1 miles hard.  splits 9:09, 8:47, 8:51, 8:53, 9:06, 9:08, 2:14.

20 min on exercise bike

early am run before temple. total time 18:28. really felt the affects of my hard effort yesterday. splits 9:23, 9:05. 

total running time 32:48. still feeling sluggish from the hard run Tuesday. ran to the Bosque and then about 2 mile inside. splits 9:33, 9:29, 9:15, 4:31.

total running time 70:45.  ran with Alejandro at the Bosque. usual stop at 0.52 miles to stretch. Then stopped at 6 miles as needed a break. traffic stop at 7.62 miles.  splits 9:15, 9:15, 9:08, 9:13, 9:02, 9:04, 9:00, 6:48. 

20 minutes on the exercise bike

total running time 31:41. ran to the bosque and then a bit inside. splits 9:10, 9:02, 8:58, 4:31.

total running time 57:54. had to pick a new route as I did want to run as far as I needed to run at the temple with all the circles. Since the Bosque was clsoed I ran along the outside of it. That was a mistake! One entire side of the bosque doesn't have side walks outside of it. I was also doding major issues with the sidewalks and with the traffic. splits 9:20, 9:09, 9:05, 9:16, 9:20, 9:26, 2:18.

20 min exercise bike

total running time 17:51. early run around the temple. splits 9:14, 8:37. 

total running time 45:52. did not feel well as far as my legs. Stopped 3 times to stretch, splits 9:21, 9:11, 9:12, 9:05, 9:04.

total running time 27:16. ran around the temple again. splits 9:18, 8:59, 8:59.

total running time 17:52. run around the temple. 9:09, 8:43.

total running time 70:32. ran at the bosque with Alejandro. My left leg has been bothering me- I think due to psiatica.  I did my usual stop to stretch and let vasodilation occur at @ 0.52 miles and then I did well until about 5.38 miles when I stopped again. My leg was bothering me quite a bit. I did fine for another segment but stopped at 7.22 miles to again stretch.  I atrribute this to my massage gun breaking. I should get another one delivered by Amazon Mexico today. splits 9:01 (too fast), 9:14, 9:03, 8:58, 9:05, 9:11, 9:09, 6:52. 

20 min exercise bike

total running time 27:16. ran around the temple grounds. leg still bothering a bit but better. splits 9:13, 9:04, 8:59.

total running time 56:37. ran at the Bosque with Alejandro. Leg felt better. stopped as usual at about 0.52 miles to stretch. the ran until @5.69. I struggled a bit after the 5 mile mark.  splits 9:19, 9:08, 9:11, 8:52, 8:57, 8:56, 2:14.

20 min on exercise bike

total running time 27:41. ran at the temple.  legs feeling it from the run yesterday. splits 9:13, 9:18, 9:10.

ran at 4:15 am at the temple. total running time 17:43. splits 9:08, 8:35.

total running time 36:31. ran at the Bosque and tried NOT to push. Still not feeling great as far as my leg. stopped at 2 miles to stretch. splits 9:11, 9:13, 9:01, 9:06.

total running time 70:40. ran with alejandro at the bosque. usual stop to stretch at @ 0.52 miles. Ran til 6 miles without stopping or stretching. I was really stretuggling by the end of this but didn't slow terribly. splits 9:11, 9:09, 9:04, 9:00, 9:00, 9:08, 9:10, 6:58.

20 minutes on the exercise bike.

total running time 32:34. Didn't feel so hot as far as my leg goes. ran at the temple. splits 9:29, 9:16, 9:12, 4:37.

total running time 56:48. I ran at the Bosque with alejandro. It was cold (45/46). splits 9:10, 9:13, 9:06, 9:01, 9:06, 8:55, 2:17. 

20 min on exercise bike

total running time 18:14. ran at the temple- up at 4 am. was feeling fairly sluggish. did not push first mile split 9:24. picked it up the seoncd mile split 8:50.

total running time 70:37. this was the best day for Alejandro so we ran together. usual stop at 0.52 miles and then made it to 6 miles. I stopped again at 7.2 miles. my leg was bothering me a lot. splits 9:09, 9:09, 9:02, 8:59, 9:03, 9:07, 9:12, 6:55.

total running time 31:41. ran to the Bosque. felt better as far as my legs. I stopped at 2 miles for a pebble in my shoe. That helped a lot. splits 9:06, 9:10, 8:55, 4:30.

20 minutes on the exercise bike

total running time 17:55. ran at the temple. splits 9:17, 8:38.

total running time 37:14. ran at the temple. felt really sluggish. Stopped at 0.52 miles like usual. stopped again at about 2.28 miles. splits 9:33, 9:14, 9:11, 9:16.

20 minutes on the exercise bike.

total running time 19:33. Intended to push after my stertch/rest at 0.4 miles. splits 9:02, 8:24, 2:07.

total time 32:52. felt sluggish the whole time. splits 9:32, 9:22, 9:23, 4:35.

total running time 56:42. ran with Alejandro at the Bosque. usual rest/stertch at 0.52 miles. eg bothering me alot so stopped at 4.87 miles. Also stopped at 5.71 miles so that I could finish really hard. splits 9:10, 9:05, 9:04, 9:07, 9:07, 8:58, 2:12.

20 min on exercise bike

total running time 17:46. Told myself that I wasn't going to push it and didn't feel like I was but I did the last 1/3 of a mile. splits 9:10, 8:36.

total running time 72:46. I ran at the Bosque with Alejandro. My leg was really bothering me so I rested at about 5.3 miles and then again at 7.2 miles. had a traffic stop at about 7.6 miles. splits 9:03, 9:09, 9:03, 9:00, 9:03, 9:07, 9:12, 9:09.

total running time 37:35. felt sluggish. ran at the temple. splits 9:35, 9:17, 9:16, 9:27.

total running time 56:27. starting at 1 mile I ran 0.25 up tempo alternating with 0.25 at 9:20- 9:40 pace through 5.25 miles. I stretched as I routinely do now at 0.52 miles. Then I rested at 3.98 mile.

20 min on exercise bike 

total running time 27:19. ran at the temple but did the shorter route with more laps but less turns. splits 9:09, 8:59, 9:11

early morning run. total time 18:31. felt sluggish again. splits 9:32, 8:59.

total running time 27:39. ran at the bosque still feeling sluggish. splits 9:25, 9:09, 9:06. 

total running time 70:21.  Alejandro was available so ran along again. usual stertching at 0.52 miles then stopped again just before 5 mile mark and again at 7.2 miles. My left leg was really bothering me. splits 9:16, 9:01, 9:01, 9:04, 9:12, 9:00, 9:04, 6:44.

20 minutes on the exercise bike

total running time 36:39. ran at the Bosque- not sure if it will always be open on Monday but today it was open due to the holiday (Benito Juarez's birthday). splits 9:29, 9:09. 8:58, 9:03.

total running time 57:02. ran at the Bosque with Alejandro. I was super tired when I woke up to the alarm. I ran a bit sluggish for a while. stetch breaks at 0.52 miles (short) and at 4.85 miles(longer) with a traffic break at about 6.08 miles. splits 9:13, 9:14, 9:08, 9:11, 8:59, 9:00, 2:17.

20 min on exercise bike

total running time 17:29. early morning run at 4:15 am. felt surprisingly good. ran 8:58, 8:31. 

2 runs: 4 miles in 36:36. ran with alejandro. splits 9:17, 9:14, 9:02, 9:02. then stopped and hang from bars trying to stretch out my back.

then 0.6 miles in 5:34.

total running time 73:24. ran with alejandro. regular stretch at 0.52 miles, then stopped for leg pain at 4.85 miles and then for fatigue at 7.21 miles. splits 9:15, 9:13, 9:11, 9:16, 9:07, 9:01, 9:04, 9:17.

20 min on exercise bike

total running time 19:13. early morning run at the temple. splits 9:08, 8:46, 1:19.

total running time 35:53. ran at the temple felt really good. splits 9:07, 8:55, 8:57, 8:54.

20 min on exercise bike

changed things up and ran after my shift in the temple. It was really hot and I stopped at 2.05 miles. I also had a traffic stop around 3.78 or so. total running time 36:32. splits 9:12, 9:12, 8:58, 9:10.

total running time 27:34. ran in the morning and still feeling quite stiff from the afternoon before. first mile was tough. splits 9:25, 9:05, 9:04. 

ran one lap with alejandro (4.85 miles) before stopping to use an inversion apparatus to see if it would help my back. then ran the 1.4 to complete my usual 6.25 miles.

total time (4.85 miles) 43:54. splits 9:06, 9:04, 9:03, 9:03, 7:38.

total time (1.4 miles) 12:28. splits 8:56, 3:32

20 min exercise bike

total running time 18:09. ran at 4:15 am. felt really tight and slow before my stretch break. splits 9:19, 8:50.

total running time 70:39. ran at the Bosque with Alejandro. Pushed through so didn't stop after the first usual stretch stop at 0.52 miles until 6 miles. deliberately tried to keep it at 9:10 to 9:15 pace for the first4 miles then tried to speed up. splits 9:13, 9:11, 9:12, 9:10, 9:04, 9:04, 8:57, 6:48.

3 segments: total 8 miles. stopped first to wait for Alejandro then stopped to hang from jungle gym with weights on my legs (hoping to help my back),

1.69 miles in 15:34 (9:11, 6:23)

2.35 miles in 21:39 (9:09, 9:14, 3:16)

3.96 miles in 36:08 (9:06, 9:04, 9:07, 8:51)

20 min on exercise bike

total running time 31:42. at the temple at 5:50 am. splits 9:15, 8:59, 8:55, 4:34

running time for 2.08 miles is 19:10. splits 9:17, 9:09, 0:44.

stopped to use inversion table

running time for 1.42 miles is 12:43. splits 8:56, 3:47.

total running time 36:43. ran to the Bosque... stretch break at 0.52 miles then steady running until traffic break at about 3.8 miles. splits 9:26, 9:05, 9:03, 9:09.

total running time 72:31. ran at the Bosque along. stretch break at 0.52 miles and the ran until6 miles. lef really bothering my by that point. stopped to stretch then. Had another break at 7 miles due to a pebble in the shoe. also had traffic break at about 7.64 miles. splits 9:11, 8:55, 8:58, 9:06, 9:02, 9:04, 9:07, 9:08.

total running time 35:22. ran at the temple. felt quite good and didn't realize at first how fast I was going. splits 9:10, 8:44, 8:44, 8:44. I did stop at @ 3 miles to rest a bit,

2 runs... stopped at 4.11 miles to hang weights from my ankles while also hanging from playground equipment. trying to see if this will help my back.

4.11 miles in 37:48 splits 9:09, 9:09, 9:16, 9:15, 1:00.

2.39 miles in 21:35. splits 9:02, 9:08, 3:24.

20 min on exercise bike

total running time 18:22. ran at the temple at 4:15 am. I was really tired and having allergy problems. splits 9:21, 9:01. (19 second on my watch that didn't count as I thought I ahd stopped my watch but I only hit the lap button)

total running time 36:36. stopped at 0.52 miles per usual. leg really bothering me at about 3.27 miles so stopped to stretch. Then had some more rest at a traffic stop. total rest/stretching was just shy of 4 minutes. splits 9:25, 9:08, 9:01, 9:02. I am frusrtated with how much I am stopping during my runs. When we get back to the US I will need to figure out what do do about my sciatic symtpoms.  

two runs... first one I stretched at 0.52 miles and then struggled to get to 6 miles. Then had tos top at 6.3 miles with a pebble in my shoe. stopped the watch at 7.22 mile (thought it was 7.21). tried to run hard the last 0.79.

total running time for 7.22 miles= 66:12. splits 9:10, 9:14, 9:09, 9:12, 9:02, 9:10, 9:10, 2:05.

total running time 7:06 (0.79 miles) 8;58 pace

ran after the temple. I was tired and it was hot outside. stopped to use the inversion table at the Bosque de Aragon.

1.5 miles total time 14:00. 9:17, 4:43. ( stretch break at 0.52 miles- 1 min 27 seconds)

1 mile total time in 8:50. (traffic stop at 0.76 miles- 47 seconds)

total running time 36:37. ran at the temple. splits 9:08, 9:04, 9:11, 9:15.

ran at bosque after a temple shift... total running time 32:01. splits 9:06, 9:06, 9:12, 4:37. 

total running time 27:521. ran at temple 9:36, 9:14, 9:02. felt pretty sluggish.

ran with Alejandro at the Bosque... really tired and lots of sciatic issues. total running time 59:45.  splits 9:21, 9:27, 9:11, 9:08, 9:05, 9:05, 4:27.

20 minutes on exercise bike

4;15 am run in the rain around the temple. total time 17:59. splits 9:22, 8:37.

total running time 73:10. Ran at the Bosque with Alejandro. felt much better. splits 9:11, 9:18, 9:06, 9:09, 9:05, 9:09, 9:06, 9:07. I stopped to stretch at 0.52 miles. Was hurting with my leg and tired and stopped at 6 miles. Stopped again at 7.2 miles and a traffic stop at 7.6 miles. my sciatic issues are affecting my ability to sustain longer runs.

total running time 26:52. stopped at 3:47 to stretch and allow vasodilation. The ran 0.25 miles hard at 0.75 miles, 1.5 miles, and 2.25 miles. I then did the last 0.15 uptempo too. splits 9:02, 8:56, 8:54.

total running time 59:05. ran at the Bosque with Alejandro. splits 9:22, 9:11, 8:51, 8:59, 9:07, 9:06, 4:28. 

20 minutes on the exercise bike

total running time 28:00. ran at the temple and felt pretty lethargic. splits 9:29, 9:22, 9:08. 

total running time 27:41. ran after the temple shift. it was hot and I stopped several time. splits 9:20, 9:19, 9:02. 

total tie 32:03. ran to the Bosque in the morning.  splits 9:13, 9:11, 9:09, 4:30.

total running time 73:09. ran at the Bosque with Alejandro. Splits 9:11, 9:06, 9:03, 9:08, 9:01, 9:08, 9:17, 9:17. the 6th mile was difficult. we stopped to rest at 6 miles but I just didn't have it at all. I was looking at my watch and feeling like I was running faster than my watch was registering.

20 min on the exercise bike

total running time 27:15. ran at the temple. splits 9:31, 8:54, 8:50. felt pretty good.

total running time 59:44. ran at Bosque with Alejandro.9:18, 9:17, 9:07, 9:04, 9:09, 9:20 (Alejandro was have problems with his leg), 4:29.

20 min on exercise bike

ran at the temple before shift 4:15 am. total running time 17:49. splits 9:14, 8:35.

ran at the Bosque. total running time 31:58. splits 9:17, 9:04, 9:09, 4:28.

total running time 73:51. I ran by myself at the Bosque. the plan was half mile repeats at 2, 4.5 and 7 miles. This took more out of me than I expected and I had a lot of symptoms from my leg. I ahd my usual stop at 0.52 miles. I decided to stop at 3 miles to stretch. I then stopped to stretch before the second half mile repeat. I stopped again at 6 miles to stretch and again just before the last half mile repeat. Finally I had a traffic stop. No doubt the repeats would have been slower without the breaks. as I write this I am realizing i way over did it. I am really wiped out. splits 9:23, 9:11, 4:12, 9;25, 9;25, 4:11, 9:31, 9:28, 4:25, 4:40.

15 minutes on the exercise bike- did not have much energy for this.

total time 17:29. splits 8:57, 8:32

total running time 29:47. ran in Morelia. splits 9:27, 9:02, 8:53, 2:25.

ran really early at the temple 19:58. splits 9:09, 8:40, 2:09

total running time 31:52. ran at the temple 9:15, 8:59, 9:02, 4:36.

total running time 59:30. ran at the Bosque with Alejandro. splits 9:08, 9:15, 9:15, 9:08, 9:25 (Alejandro slowed due to his leg), 8:51, 4:29.

20 min on exercise bike

total running time 19:56. splits 9:03, 8:40, 2:13. 

total running time 72:51. ran at the Bosque with Alejandro. Stretched before running which likely explains the first mile. Did extra stretching at 0.52 and 6 miles. Had a traffic stop at about 7.6 miles. splits 8:56, 9:15, 9:26, 9:13, 9:05, 9:10, 8:57, 8:49. 

total running time 28:13. ran at the temple and felt quite good. splits 9:06, 8:30, 8:31, 2:07. stopped to stretch and allow vasodilation at about3 min 50 seconds.

total running time 58:25. ran with Alejandro. stopped to stretch at about 0.52 miles and then again about 5.7 miles. also ahd a bit of a traffic break too. splits 8:58, 9:02, 8:52, 8:58, 9:00, 9:06, 4:29.

20 min on exercise bike

total running time 29:34. ran at the temple. splits 9:09, 9:01, 9:07, 2:17. felt a bit tight and sore. needed to not hace 3 hard days in a row.

total running time 18:49. ran at the temple. splits 9:34, 9;12, 0:03. 

total running time 72:16. ran at the Bosque with Alejandro. stops at 0.52 miles and 6.27 miles to stretch. At about 7.2 to get a rock out of my shoe and then at about 7.6 for traffic. the satellite must have changed position as the watch marked the first mile about 0.03 further than usual. splits 9:09, 9:12, 8:55, 8:56, 9:00. 8:58, 9:01, and 9:05.

total running time 26:51. went to the Bosque. splits 8:55, 8:58, 8:58.

total time 3-:41. ran around the temple partking lot. splits 8:54, 8:36, 8:45, 4:26.

total running time 58:29. ran with Alejandro at the Bosque. splits 9:01, 9:02, 8:52, 8:54, 9:08, 8:59, 4:33. stretched at 0.52 mile and then waited for Alejandro a bit at about 1.65 miles. then ran without stopping until the traffic stop around 6.1 miles.

total running time 17:48. at the temple at 4:15 am. splits 9:04, 8:44.

total running time 36:26. Ran at the Bosque by myself. splits 9:01, 9:03, 9:08, 9:14. 

total running time 72:10. usual stop at about 0.52 miles for stretching. stopped at 6 miles - leg was bothering me for over a mile before I stopped so keeping up with the pace took a lot out of me. I stopped at 7.2 miles and then went hardish until my traffic stops. Up tempo the last 0.4 miles. splits 9:04, 9:01, 8:53, 8:57, 8:59, 9:04, 9:15, 8:57.

20 min on the exercise bike

total running time 17:55. at the temple early. splits 8:59, 8:56.

total running time 30:51. ran at the temple. splits 8:56, 8:39, 8:46, 4:30. 

20 min exercise bike

total running time 20:04. ran at the temple. splits 9:13, 8:43, 2:08.

total running time 31:06. at the temple. splits 9:01, 8:48, 8:48, 4:30

total running time 72:46. didn't feel well. ran at the bosque but with frequent stops (o.52 miles, 1.67 miles, 4.2 miles, 6.5 miles, and traffic stop at about 7.6 miles. splits 8:57, 8:57, 8:52, 9:04, 9:08, 9:10, 9:19, 9:18.

20 min exercise bike

total running time 19:57. at the temple very early. splits 9:04, 8:43, 2:10.

total running time 58:21. ran at the Bosque with Alejandro. His leg was bothering him so he only ran 1 loop. I went much ffaster after he stopped running. splits 9:01, 9:11, 9:04, 9:21, 8:59, 8:30, 4:15.

total running time 26:03. ran at the temple. splits 8:54, 8:37, 8:33.

20 min on the exercise bike

total running time 58:07. ran at the Bosque with Alejandro. His leg was much better today. splits 9:00, 9:08, 9:07, 8:51, 8:54, 8:52, 4:16.

total running time 26:58. felt really sluggish initially. splits 9:13, 8:56, 8:49.

super early run. total running time 17:52. at the temple splits 9:10, 8:42.

total running time 71:50. ran at the Bosque with Alejandro. best run I have had with Alejandro. splits 9:09, 9:02, 9:00, 8:54, 8:42, 8:53, 9:06, 9:05. 

20 min on exercise bike

total running time 31:53. felt stiff and sluggish. splits 9:18, 9:08, 9:00, 4:27.

total running time 26:00. ran around the temple early. splits 8:57, 8:29, 8:34.

total running time 62:30. ran at the Bosque with Alejandro. Changed route as I needed to add a half mile. splits 8:56, 8:58, 8:47, 8:48, 8:54, 9:07, 9:00. 

20 min on exercise bike

total running time 18:00. ran at the temple at 4:20 am. splits 9:15, 8:45. felt really sluggish at beginning and tight. Stopped at about 3:50 into the run to stretch and allow for vasodilation.

total running time 58:21. ran at the Bosque. slept in so ran by myself. splits 9:05, 8:54, 8:53, 8:54, 9:03, 9:02, 4:30.

no run... up at 3:50 am to go to immigration and renew our temporary residency for mexico.

total running time 58:19. ran at the Bosque with Alejandro. splits 8:56, 9:02, 9:02, 8:56, 8:57, 8:58, 4:28.

total running time 30:10. ran at the temple. usual stop at about 3:50 to stretch and allow vasodilation. splits 8:48, 8:32, 8:37. stopped for a break and then went fairly hard 4:13.

total time 20:43. ran early before opening the temple at 6 am. I wasn't sure why I was so slow and then the stomach cramps started coming. splits 9:12, 9:09, 2:21. 

total time 22:09. this run was surprising as I felt miserable all day yesterday with a lot of stomach cramps. Later I decided that it was due to the chorizo we had at the activity on Monday. splits 8:58, 8:44, 4:27. 

this run was really rough. I guess I was still feeling the effects of the chorizo stomach cramps and also we have been busy so I ahve taken alot of steps. I had to rest 4 or 5 times. it was not a good day. total running time 73:10. splits 9:06, 9:10, 9:10, 9:07, 8:58, 9:09, 9:21, 9:09.

total running time 20:27.  still struggling a bit... this was the aftereffects of the 8 miles the day before. splits 9:18, 8:57, 2:12. 

total running time 58:26. ran at the Bosque with Alejandro. Feeling better but tired from being really busy in the temple. I stretched at 0.52 miles and then took a break at 5.7 miles. I was starting to struggle when I took the second break but this break allowed me to run hard. I had a break at about 6.1 miles for traffic so i went even harder to finish. splits 9:03, 9:08, 9:01, 9:04, 8:59, 8:56, 4:15.

comment on the shoes. at the end of the mission I want to leave room in my baggage so one pair of shoes I have started running in more.  I will get those shoes to 450 miles by the time I leave.

total running time 25:52. ran at the temple splits 8:53, 8:26, 8:33.

total running time 56:00. first run in AZ. it is really hot and it was a tough run. I stretched at 0.5 miles. I rested in the shade at 3 miles and then at 5 miles. I carried water with me and then refilled at 5 miles. really tough heat. 9:19, 9:06, 9:23, 9:23, 9:23, 9:26.

total running time 27:02. after 0.5 mile warm-up and stretching I ran 2 min up tempo and 2 min recovery alternating for the rest of the run. Brief break for traffic at 2 miles. splits 9:01, 8:56, 9:05.

total running time 55:30. it was hot as i left for the run at about 5:35. The sun wasn't totally up so it was a good time to run. splits 9:26, 9:06, 9:09, 9:08, 9:14, 9:26. I stoppes as usual at 0.5 miles to stretch. I drank water at 1.4, 2.4, 3.5, 4.4, and 5 miles. i stopped at 3.08 miles and again at 5.03 miles and again at 5.6 miles. i was sweating buckets. it was very difficult to run in this.

total running time 26:54. half mile warm-up then 1 min up tempo 1 min recovery. traffic stop at 2 miles. splits 9:18, 8:54, 8:42.

bike outside 3.67 miles in 24:54 

total running time 74:51. 85 degrees with humidity. usual stretching at 0.5 miles then ran straight until 5 mile mark. refilled water. then stopped at 6 miles and at 7 miles too. the heat and humidity was tough. splits 9:37, 9:08, 9:09, 9:14, 9:17, 9:22, 9:29, 9:34. 

totalr unning time 35:31. after 5 minute warm-up and stop to stretch, I ran a tempo run. splits 9:21, 8:53, 8:39, 8:38.

total running time 55:33. ran early. splits 9:25, 9:17, 9:13, 9:07, 9;15, 9:17.

total running time 26:47. ran hard 800 x 2. splits 9:03, 4:12, 9:19, 4:13.

total running time 73:45. coolest run during this break at home (76 degrees at the start). not feeling super great. stretch at 0.5 miles. break for water refill at 3 and 6 miles. splits 9:30, 9:17, 9:15, 9:09, 9;14, 9:06, 9:04, 9:10.

total running time 36:21. ran early... 81 degrees. splits 9:26, 9:03, 9:01, 8:51.

total running time 27:08. left the house about 4:50 am. it was 84 degrees. ran early before flight to MExico City. Splits 9;23, 9:02, 8:43. stretched at half mile and then got water at 2 miles. total rest time for those 2 breaks was 2:50. 

on a treadmill at the mArriott Ixtapan de ls Sal. total time 28:03.  not sure of distance. my watch gave me splits of 9:43, 9:12, and 9:08. However, the last mile I had the speed set at between 5:20 down to 5 min/km which is below 9 min/mile the entire time and it gave me a split of 9:08.

at the Bosque with Alejandro. total running time 58:28. felt sluggish but then warmed up. splits 9:17, 9:02, 9:00, 9:01, 8:59, 8:50, 4:19. usual stertching at 0.52 miles. then stopped at 5.7 miles to stretch and prepare for harder runs... Had a traffic break at about 6.08 miles.

total running time 26:55. ran at the temple splits 9:06, 8:53, 8:56.

ran early at the temple ... messed up my watch but running time 17:55. splits 9:08, 8;47. 

total running time 73:24. Ran with Alejandro at the bosque. Felt good through 5 miles but struggled a lot the 6th mile. stopped and rested but was not able to muster the same pace after the rest.  splits 9:01, 9:07, 9:04, 9:02, 9:03, 9:03, 9:31, 9:33. 

total running time 31:44. ran at the bosque splits 9:06, 9:03, 9:08, 4:27. 

total running time 26:33. ran at the temple. splits 8:59, 8;47, 8;47.

total running tme 58:05. ran at the Bosque with Alejandro. splits 9:07, 9:08, 8:52, 8:55, 8;54, 8:46, 4:23.

total running time 32:16. ran at the bosque. splits 9:14, 9:23, 9;12, 4:27.

total running time 58:42. Ran at the Bosque by myself. splits 9:15, 9;05, 9:00, 9:02, 9:06, 8:48, 4:27.

total runnig time 23:20. ran after a morning shift. It was about 2:30 pm and hot. My legs were dead. splits 9:24, 9:21, 4:35.

total running time 27:33. also ran after the shift. left about 12:40 pm. Not as hot as yesterday. After 1.5 miles I ran 3 x 0.25 miles uptempo. splits 9:21, 4:45, 2:05, 2:21, 2:08, 4:47, 2:06.

total running time 35:43. ran around the temple. splits 9:11, 8:45, 8:51, 8:56.

20 minutes on the exercise bike

opened the temple at 6 am... ran at 4:15 am.  total running time 17:57. splits 9:19 and 8:38.

total running time 31:33. ran at the temple. splits 9:11, 8:54, 9:01, 4:27. 

total running time 73:17. Ran at the Bosque with Alejandro. Splits 9:17, 9:19, 9:10, 9:05, 9:09, 9:07, 9:02, 9:08.

total running time 18:26. ran at the temple splits 9:22, 9:04

ran in the rain at the Bosque. total tim 59:33. splits 9:27, 9:02, 8:56, 8:59, 9:19, 9:15, 4:35.

total running time 26:48. splits 9:15, 8:52, 8:41.

total running time 58:49. rained so ran a bit later at the Bosque by myself. did  hard half miles start at 1, 3 and 5 miles. I messed up the timing so the actual distance will be mentioned if was more or less than 0.5 miles.  all other distances are either 1 mile or 0.5 miles. splits 9:15, 4:06, 9:14, 4:51 (0.54 miles), 4:06, 4:20 (0.46 miles), 9:25, 4:12, 9:20.

20 min on the bike

total running time 26:52. felt a bit sluggish running at the temple. Definitely couldn't go faster but the effort felt harder than the times reflect. splits 9:08, 8:48, 8:56. 

total running time 18:10. ran at 4:15 am at the temple. splits 9:27, 8:43. 

total running time 72:18. ran at the Bosque with Alejandro. splits 9:11, 9:14, 9:02, 8:55, 8:57, 8:58, 8:58, 9:03. felt good.

total running time 32:16.  ran to the bosque and turned around at 1.75 miles to return. Splits 9:20, 9:21, 9:12, 4:23. 

total running time 31:12. splits 9:14, 8:52, 8:54, 4:12

total running time 58:25. I ran at the Bosqu with Alejandro. splits 9:04, 9:09, 8:57, 8:53, 8:58, 8:58, 4:26.

20 minutes on the exercise bike.

run at 4:15 am around the temple. total running time 17:57. stretching at 3:54. splits 9:11, 8:46. 

total running time 36:52. didn't feel so great. ran at the Bosque. splits 9:15, 9:09, 9:23, 9:05. 

total running time 74:47. really struggled. The night before I worked late and had a lot of steps. My legs were dead. splits 9:08, 9:16, 9:16, 9:17, 9:32, 9:21, 9:33 9:24.

needed a day off

total running time 31:06. ran at the temple. splits 9:06, 8:47, 8:52, 4:21.

run at 4:15 am. total running time 17:33. splits 9:09, 8:24.

total running time 26:48. ran at the temple before presidency meeting. splits 9:06, 8:42 (didn't realize I was running this fast), 9:00.

total running time 72:37. Ran at the Bosque. Alejandro could not come. Plan was first 4 at 9:10 to 9:15 pace and then speed up. splits 9:13, 9:01 (oops), 9:09, 9:17, 9:06, 8:57, 8:58, 8:56. 

total running time 17:17. ran at the temple at 4:15 am. didn't realize how fast I was running.  splits 8:55, 8:22.

total running time 58:26. I ran at the Bosque by myself. Deliberately tried to not push for the first half. splits 9:06, 9:02, 9:00, 9:01, 9:08, 8:46, 4:24.

Ran at the temple. total time 30:54. after my break for stretching I was running faster than I shoudl so i deliberately slowed a bit. the higher pace is coming easier these days. splots 9:02, 8:44, 8:50, 4:19.

this was a weird run... in between 4 and 5 miles my watch started indicating that I was running a lot slower and it marked the mileage differently. at my usual turn-around point I am at 4.85 miles in the run but today it was 4.77. later it had fallen to about 0.12 miles behind where it normally was and I hit the 6.5 mile mark quite a bit farther than usual (may 0.15 or 0.16 later). my total time came out to be 59 something but I am am only going to give my first 4 splits... 9:12, 8:57, 8:58, 9:00... the next came out at 9:45 and then 9:15 and then 4:31 but I don't know what to count. not sure if this was a problem with my watch or with the satellite?

total running time 27:04.  ran at the temple. splits 9:13, 8:57, 8:54.

total running time 17:56. ran at 4:15 am at the temple prior to our shift. splits 9:10 and 8:46. 

total running time 67:55. ran at the Bosque. I felt awful. I haven't been sleeping well and my legs were dead. Ran with Alejandro He was really sore too so he was perfectly happy to run slow. splits 9:36, 9:28, 9:33, 9:29, 9:59, 9:55, 9:56.

total running time 27:04. Went to the Bosque to run. splits 9:10, 9:06, 8:48. felt much better than the day before.

total running time 26:27. ran around the temple. splits 9:11, 8:40, 8:36. not a strain at all.

total running time 59:09. ran at the Bosque for the last time along with Alejandro. splits 9:07, 9:16, 9:05, 9:03, 9:15, 9:01, 4:23. stopped at 0.52 to stretch and allow for vasodilation. stopped at about 5.1 to say good-bye to a man that always said hello.  Stopped at about 5.67 to talk with Alejandro and to get a picture taken. finished fairly hard.

20 minutes on the exercise bike.

last 4 am wake-up for teh temple. ran at 4:15 total time 17:43. splits 9:06 and 8:37.

total running time 31:25. last run in cool weather, at least for awhile. After warming up for about 3:50, I ran 1 lap uptempo and 1 lap recovery all the way to the end.  splits 9:14, 8:42, 9:03, 4:26.

heat in AZ... a big deal. total time 28:08. splits 9:41, 9:23, 9:04. stretching break at 0.49 miles.

total running time 79:07.  the heat was a killer. splits 9:50, 9:30, 9:18, 9:24, 9:36, 9:42, 10:14, 11:20, 0:12. I took the usual stretch break at a half of a mile. I carried one 10 oz water bottle adn drank every mile. I re-filled bottle at 3 miles then took a break at 4.5 miles, then re-filled the bottle again at 6 miles. I stopped at 7 miles too. I was soaking wet and, despite drinking 30 oz of water during the run, I lsot 2.8 pounds during the run.

total running time 55:39. not quite as hot today but still 78 degrees at the start and 82 degrees at the finish. splits 9:24, 9:03, 9:07, 9:11, 9:23, 9:31. I stopped at about 0,5 miles to stretch. I re-filled the water bottle at 3 miles and then stopped again at 5 miles. I am hoping to not lose too much fitness as I am dealing with this heat.

total running time 26:32. after 0.5 warm-up and stretching I alternated 1 min fast with 1 min recovery. water break of about 30 seconds at 2 miles. splits 9:09, 8:35, 8:48

3.11 mile bike ride (actually further but forgot to start my watch after I turned around.

total running time 45:55. deliberately ran controlled without pushing hard. splits 9:27, 9:10, 9:04, 9:08, 9:06. stretching break at 0.55 miles and then again at 3 miles for water. drank water every mile.

total running time 27:11. plan was to start slow and gradually speedup.  splits 9:32, 8:54, 8:45. I rested/stretch at 0.5 miles and then at about 2.07 I stopped briefly for water. the gradual speed-up started after the first stretch break,

total running time 75:07. what a difference a week makes. it was 83 degrees when I elft on my run at about 5:40 am. the plan was to not overdo it. I ran with my belt and two 10 oz bottles. one filled with water and the otehr with gatorade. I drank every mile half the water at mile 1, half the gatorade at mile 2 and then finished each bottle at miles 3 and 4. I stopped at the water fountain on Guadalupe at 5 miles to refill.  splits 9:35, 9:16, 9:20, 9:21, 9:21, 9:27, 9:26, 9:21. This was 4 minutes and 3 seconds faster than the 8 mile run last week. slow but much better. 

total running time 27:52. It was super humid outside as it had rained overnight. splits 9:22, 9:16, 9:14. ran with Andrew. 

total running time 26:06. warmed up for about half mile then stretched. we uptempo the rest of the time. Stopped at 2 miles to drink some water.  splits 9:02, 8:31, 8:33

total running time 56:55. ran a little later than usual and paid for it. 77 degrees at the start of my run but really humid. plan was to just run without pushing it. splits 9:27, 9:13, 9:13, 9:16, (stopped to refill water), 9:33, 10:13. Really struggled that last mile and despite stopping briefly at about 5 miles and then again at 5.6 miles. 

total running time 27:15. ran along the canal. splits 9:19, 9:02, 8:54.

22 minutes on the bike

total running time 58:38. messed up my watch when I stopped to talk to a friend. I stopped the  talk on my phone and did NOT stop my watch. I think it was about 3:15 that the watch was running without me moving. splits 9:21, 9:10, 9:16, 9:09, 12:27(it was about a 9:10 mile with 3:17 not moving), 9:14.

total runnning time 27:28. slits 9:25, 9:08, 8:55.

20:44 on the bike

total running time 74:16. goal was to run first mile in 9:30 and then increase by 5 sec/mile each mile. adjusted to maintaining 9:15 pace for miles 2-5 and then try to speed up. splits 9:31, 9:16, 9:16, 9:19, 9:14, 9:09, 9:14, 9:17. 

total running time 54:29. Plan was to run 3 half mile segments hard and then recover in between. splits 4:50, 4:08, 9:20, 4:39, 4:08, 9:22, 4:39, 4:04, 9:20. I stopped at 0.49 miles to stretch and then I stopped again at 4 miles to get water.

total running time 27:20. plan was start easy and gradually speed up. splits 9:23, 9:07, 8:50.

20 minutes on the exercise bike as it was threatening rain

total running time 55:55. hot and humid splits 9:27, 9:06, 9:16, 9:21, 9:25, 9:20.

total running time 27:19. started slow and gradually sped up. splits 921, 9:03, 8:56.

4.19 miles on the bike in 19:45.

total running time 66:15. it was 75 degrees with 74% humidity. I ran with 10 oz of water and 10 oz of gatorade. Plan was to stop at 6 miles but I stopped at 5. by 6 miles I changed the plan from 8 miles total to 7 miles. I stopped at 6 miles and again at 6.55 miles. splits 9:32, 9:11, 9:19, 9:19, 9:27, 9:36, 9:52. I was drenched in sweat.

total running time 27:26. ran on the treadmill and it wasn't cooperating so I stopped and restarted. I think my first mile was faster than what I will show. My miles are based on the treadmill and not my watch. Watch was set to run indoors but it estimated 2.85 miles. I will assume it was closer to 3.  splits 9:52, 8:59, 8:36. the 8:59 is exactly what I had the pace set at and I went 1 miles on teh treadmill but watch said 0.94 miles. I increased the pace on the last mile 6 times. watch said I did 0.91 miles but the teradmill said 1 mile.

run in Marana with Andrew. total running time 31:10. splits 9:27, 9:28, 9:29. 2:45.

in MExico- total running time 31:08. splits 9:22, 8:56, 9:16, 3:33

In Mexico still total running time 39:32. after warming up for 5 minutes I ran 1 min hard 1 min recovery... although this drifted over time. splits 9:18, 9:03, 9:01, 9:10, 3:00

last day in Mexico- total running time 27:46. splits 9:23, 9:10, 9:13.

total running time 87:12. goal was to run all but the 0.5 mile stretch and vasodilation and at 6 miles to fill up with water. I drank every 1.25 miles through 6.25 mile then every miles. splits 9:29, 9:12 (too fast and deliberately slowed), 9:18, 9:18, 9:23, 9:19, 9:24, 9:25, 9:18, 3:09.

really sore after the long run yesterday. splits 9:22, 9:11, 9:08, 8:58.

bike ride outside... 4.18 miles in 20.02 (12.5 mph)

total running time 55:05. ran 3 hard half miles with 1.5 miles in between. splits 9:21, 4:37, 4:06, 9:21, 4:45, 4:14, 9:31, 4:47, 4:23. 

total running time 27:06. splits 9:14, 8:59, 8:53.

4.18 miles in 18:42.

total running time 54:56. starting at 1 miles I ran 0.25 miles hard with 0.5 miles recovery through 5 miles. splits 9:23, 2:01, 4:41, 1:59, 4:44, 2:01, 4:42, 2:04, 4:54, 2:07, 4:49, 2:09, 9:22.

total running time 27:17. splits 9:21, 9:04, 8:53.

5.05 miles in 22:55

total running time 83:54. plan was to run 9:20 place and then try to speed up the last 2 miles. splits 9:29, 9:14, 9:21, 9:21, 9:17, 9:20, 9:23, 9:21, 9:09.

total running time 27:08. splits 9:17, 9:02, 8:49.

bike ride 5.44 miles in 25:05.

total running time 54:34. plan was warm-up 1 miles- uptempo mile, recovery mile, then another uptempo mile, then see what I could manage. splits 9:25, 8:19, 9:24, 8:25, 9:31, 9:30.

total running time 27:15.  took a bit to loosen up. splits 9:20, 9:02, 8:53.

bike 6.2 miles in 27:48.

total running time 54:19. plan was to do a strider  every half mile starting at 1 mile and finishing with a strider at the five mile mark. splits 9:15, 8:53, 8:59, 9:04, 9:10, 8:58.