my exercise

total running time 68:54.  slits 9:26, 9:08, 9:13, 9:16, 9:10, 9:09, 9:03, 4:29.

total running time 26:49. splits 8:59, 8:55, 8:55. 

bike time 30:46.

total running time 69:20. didn't feel so hot. stopped several times. mostly short stops for traffic but stopped once at about 5.6 miles to stretch. legs felt heavy today. not sure why. splits 9:21, 9:05, 9:12, 9:17, 9:18, 9:23, 9:11, 4:33. 

total running time 26:54. splits 9:09, 9:02, 8:43.

bike time 20:27. 

total running time 117:57. ran 13 miles.  goal was 9:02 pace for the overall run. The plan was to run 9:05 pace for most of the run and then speed up the last 2-3 miles.  I was doiing ok until the last mile. splits: 9:14, 8:58, 9:02, 9:04, 9:10, 9:03, 8:59, 9:08, 9:00, 9:06, 9:02, 8:58, 9:13. 

total running time 27:00. splits 9:03, 9:08, 8:49.

bike time 29:48.

total running time 71:35. plan was to run around 9:05 pace for 5 miles and then try to go 8:30 pace for the last 3. I realized during the first uptempo mile that i wouldn't be able to do what was planned so I decided to slow slightly for the next mile and then go hard again. splits 9:09, 8:58, 9:02, 9:08, 9:07, 8:31, 9:01, 8:39.

total running time 26:42. splits 9:00, 9:00, 8:42.

bike time 29:51. 

Total running time 45:18. plan was to run steady and speed up the last mile. splits 9:11, 9:10, 9:09, 8:59, 8:49.

bike for 29:34

total running time 27:10. splits 9:10, 9:03, 8:57.

bike for 29:36.

totla running time 27:20. easy run with speed up the last 0.25 miles. splits 9:16, 9:10, 8:54

running a 5K tomorrow but after 8.5 miles long run so took it easy today. 

ran 8.5 miles prior to the 5 k race goal was 9:30 to 9:40 pace. splits 9:32, 9:26, 9:32, 9:29, 9:30, 9:25, 9:32, 9:30, 4:39.

ran striders and warm-up in racing flats time 5:12 for 0.51 miles

5 k race but 3.07 on my watch... 24:23. (my official time was 24:22) half mile in I had to stop and tie my shoes. really surprised by how i did. splits 8:03, 8:01, 7:53, 0:26.

cool down 0.58 miles in 6:31. 

treadmill run. my watch set on "run indoors" tracked 2.9 miles. The watch is always less accurate as I speed up. I got the splits based upon 1 mile distances according to the treadmill. splits 9:17, 9:04, 8:47. total time 27:08.

30 minutes on the exercise bike

total running time 73:48. felt sore and tight and also had wind in my face from 2 to 4 miles.  splits 9:21, 9:09, 9:20, 9:18, 9:12, 9:19, 9:13, 8:58.

total running time 27:07. splits 9:19, 9:00, 8:48.

bike time 28:55.

total running time 52:59. Plan was to run a little slower than 9 minute pace for 4 miles and then do the last 2 miles up tempo. splits 9:13, 8:57, 9:10, 9:01, 8:19, 8:19. pleased with this run.

total running time 27:24. splits 9:17, 9:14, 8:53.

15 min on the exercise bike really easy.

total running time 116:17. I am really excited about this run. Originally the plan was to run 9:05 pace for the first 10 miles and then speed up. I discovered really early on that I was holding back just to keep it at 9 minute per mile pace and that is basically where I was for 10 miles and then I sped up. splits 9:03, 8:58, 9:01, 8:59, 9:02, 9:04, 8:55, 9:00, 8:59, 9:00, 8:55, 8:43, 8:38.

I have been doing leg crossovers and squats every day since the start of the year. 20 squats M-W-F and over these past 3 weeks the alternate day has gradually increased from 5 per day to 15 per day. I have also used my resistance bands at least twice a week. The work-out today makes me think I can run an 116 half marathon (8:51 pace) when I have actually tapered. This is the last 13 mile run until the race. I start my taper next week.

total running time 27: 13.  splits 9:17, 9:03, 8:53

20 min on the exercise bike

total running time 53:13.  plan was to start conservative and then gradually increase pace. second mile was faster than planned. splits 9:14 8:54, 8:59, 8:51, 8:41, 8:34.

total running time 27:06. splits 9:13, 9:03, 8:50

totl bike time 29:38.

total running time 26:57. splits 9:07, 9:00, 8:50.

total running time 88:20. The plan was to try to run this at a faster average pace than the 13 miles run last week (ran in 8:57 per mile pace). I started my taper at the beginning of this week and had "only" run 15 miles prior to this workout. The previous week I had run 23 miles prior to the 13 mile run. I am very pleased with this run. splits 9:03, 8:51, 8:57, 8:56, 8:56, 8:48, 8:51, 8:44, 8:34, 8:39.

total running time 27:14.  felt sluggish at first. It got better over time. splits 9:16, 9:05, 8:53.

total bike time 28:37. this was faster but I did not feel like I was pressing or psuhing it. 

total running time 36:05. continuing the taper but did 4 querter miles at 1, 1.75, 2.5, and 3.25 miles. splits 9:11, 8:48, 9:10, 8:55. 

bike time 28:53. 

total running time 27:19. continuing the taper. splits 9:14, 9:07, 8:58.

total bike time 28:33

total running time 27:10. continuing the taper. did 3 striders at 0.75, 1.75, and 2.75 miles.  splits 9:11, 9:03, 8:56

bike riding time 20:06

total running time 18:51. splits 9:30, 9:21. deliberately slow and controlled. 2 more days til the race.

total running time 18:37. splits 9:25, 9:12. plan was to go slow but I couldn't run as slow as I had planned.

my watch time was 1:53.58 and the watch distance was 13.14. My offical time was 1:53.59. the original plan was to run 8:50 pace for 9 miles and then speed up. However, at the expo yesterday I heard that 92% of the elevation drop is during the first 5 miles and the last 2.1 miles. So I adjusted my plan to run 8:45 for the first 5 miles and then 8:50 for the next 4 miles then try to speed up. I ahd to hold back some the first 4-5 miles and then I was really comfortable through 10-11 miles despite not slowing down. As I sped up and tried to maintain, I struggled a bit after 12.3 miles. My last 0.1 I was goiing as hard as I possible could.  I ate a gu packet at 40 minutes and at 75 minutes. splits 8:45.1, 8:42.9, 8:45.9, 8;45.3, 8:50.0 (slowed messing with my first gu), 8:46.8, 8:47.1, 8:42.1, 8:44.5, 8:38.1, 8:32.9, 8:24.4, 8:27.5, 1:05.5. I am very happy with this run. My goal was 1:55. After 4 or 5 miles I adjsuted the goal to try to break 1:54. This is my last run until I can figure out the numbness and tingling in my feet and left leg. overall place 890, 510 for males only, 11th place in my age group (not sure out of how many total)

bike time 45:16.

I am not goiing to run any more until I get the numbness and tingling in my feet figured out

in 45:31.

51:52.

40 minutes on the exercise bike

in 61:40

total running time 52:46. I pushed this hard as it was the first run in a week and I didn't want to lose too much speed despite not running for a week. I was super sore. Had to rest and stretch 4 times. splits 8:53, 8:46, 8:56, 8:42, 8:45, 8:44.

total run time 36:15. splits 9:12, 8:59, 9:07, 8:57

30 minutes on the exercise bike

55 minutes on the exercise bike

45 minutes on the exercise bike

total run time 36:40. windy. splits 9:12, 9:07, 9:10 9:03.

6.24 miles in 30:50. it was really windy and 2 miles of this was directly against the wind

total riding time 52:29.  first 5 miles 21:56, second 5 miles 23:32 (wind), last segment 7:02.

total running time 53:13. ran half mile hard at 1.24 and then again at 4.25 miles, accidently hit the split button at 3 miles. splits 8:54, 2:13, 4:00, 9:04, 2:17, 8:59, 2:20, 4:04, 9:04, 2:18.

total running time 35:44. splits 9:01, 8:56, 8:57, 8:50

total riding time 28:53. 5 miles split 23:09

exercise bike 55 minutes- raining and windy

exercise bike 55 minutes very windy outside (gusts to 25 mph)

total running time 35:19. splits 9:00, 8:48, 8:47, 8:44

total bike time 27:32. 5 mile split 21:57.

total bike time 55:47. first 5 miles 22:03, second 5 miles 22:21, last segment 11:23.

total running time 52:29. I planned on starting off a bit conservative and then speed up. My first mile really surprised so I thought I was backing off the second mile. the rest of the run was a bit of a grind as I tried to maintain through 4 miles and then speed up. splits 8:49, 8:43, 8:51, 8:49, 8:40, 8:37.  Overall, I am very pleased with this work-out.

total running time 35:57. after half mile warm-up I alternated fast 0.25 with recovery 0.25. at 3.25 miles I recovered for a half a mile and then finished with a strong 0.25 miles. splits 9:06, 8:56, 9:05, 8:50.

bike time 27:47. 5 mile split 22:09.

total riding time 56:07. 5 mile splits 22:45 and 21:36. then 11:45 for the last segment.

total bike time 56:08. windy and cold. 5 mile splits 23:01 and 23:18. 

total running time 35:43. goal was 9:00, 8:55, 8:50 8:45.  was fairly tight at the beginning and never recovered. splits 9:15, 8:52, 8:49, 8:47.

total riding time 28:37. 5 miles split 23:34. it was windy and cold. 

total bike time 56:43.  it was cold and a little windy at time. 5mile splits 22:23, 22:58. last segment 11:22. 

total running time 52:44. the plan was first mile in 9:05 to 9:10 and then go 9:00, 8:55, 8:50, 8:45, 8:40. I ended up running faster than this but totally understimated how much all 5 bike rides outside would affect me. I ride harder when outside and my legs felt it big time. I ended up with 2 brief traffic breaks heading up to mile 4. I stopped to stretch and rest at about 3.96 miles. I then had 2 more traffic breaks- one quite long. I also had to wait for about 30 seconds for a family with a stroller and 2 big dogs that were crossing a pedestrian bridge right before me. My total stoppage time was almost 3 minutes. I wouldn't ahve been able to run the last 2 miles as fast as I did without those rest stops. splits 8:58, 8:50, 8:48, 8:49, 8:41, 8:38.

I ahd an exercise stress test today. With an iv in place and heart being monitored, I did 15 minutes on the treadmill. They started me at 1.5 mph and 10% incline and every 3 minutes the effort increased. at 12 minutes I was on 5 mph and 16% incline. I managed that entire 3 minutes and then had 2 minutes of cool down from 15 to 17 minutes.

total running time 35:36.  I warmed up for a mile then ran half mile hard then recovered for 1.5 miles then ran another half mile hard then finished with a half mile recovery. splits 9:00, 3:54, 9:19, 4:39, 4:03, 4:40.

total bike time 32:49. 5 mile split 22:11.

total bike time 62:42. 5 mile splits 22:41, 22:19.

total running time 35:28. splits 9:03, 8:53, 8:52, 8:40.

total bike time 32:51.  5 mile split 21:08.

total bike time 65:53. 5 mile splits 21:48, 21:18, 21:57

total running time 53:20. Plan was to run around 8:55 for the first 3 miles and then speed up dramatically. I just didn't have it in the legs. I stopped to rest at 4.5 miles and then to get water at 5 miles. Without these 2 rests I wouldn't have managed the last 2 splits. splits 8:55, 8:56, 8:57, 9:09, 8:43, 8:40.

total running time 45:24. plan was warm-up 1 miles then alternate 0.25 hard and 0.25 recovery. At the 3.5 mile mark I stertched for 25-30 second. At 5.25 miles I recovered for half a mile adn then tried to do the last 0.25 hard but only managed about 9:10 pace. the run affected the bike too. splits 9:09, 8:46, 8:59, 9:09, 9:21. 

total bike time 29:36. 5 mile split 23:42. average speed 12.6 mph.

total bike time 66:22. 5 mile splits 21:47, 21:51, 21:55, 0:49

total bike time 65:53. 5 mile splits 22:41, 21:07, 21:11, 0:54

total running time 35:54. splits 9:12, 8:56, 8:51, 8:55

total bike time 33:565 mile split 22:03. 11:53

total bike time 33:06. 5 mile split 22:11. 10:55.

total running time 54:49. it was windy on the return 3 miles and my legs felt awful. 9:03, 8:51, 9:04, 9:10, 9:25, 9:16.

total running time 45:34. windy again. deliebrately started out slower and thought I could speed up more than I actually could. splits 9:26, 9:10, 9:04, 8:57, 8:56.

total bike time 33:16. 5 mile split 22:15.

total bike time 54:20. it was quite windy. 5 miles splits 22:08, 22:44

indoor bike- raining and windy outside 58 minutes 30 seconds

total running time 35:42. warmed up for 1.5 miles ( stopped for pebble in shoe and then for traffic) ran 1/4 mile hard then 1/4 mile recovery then 1/4 mile hard...then recovery for 1.5 miles and finished with a hard 1/4 mile. splits 9:18, 4:31, 1:56, 2:21, 1:51, 9:09, 4:35, 2:01. 

total bike time 33:15. 

total running time 40:21. deliberately rode easy and forgot to turn the watch off at the end of the ride (40 seconds). 5 mile split 23:31 then 16:50

total running time 67:21. ran with my brother Mike. My legs were dead and we ran easy. splits 9:36, 9:41, 9:39, 9:45, 9:46, 9:31, 9:23.

total running time 46:29. it was windy and you can tell when I was running against the wind.  splits 9:22, 9:11, 9:26, 9:05, 9:25.

total bike time 29:43. windy 23:05 for 5 mile split.

total ride time 33:17. 5 mile split 22:27.

total running time 44:40. started off moderate and then went hard last mile and a half. splits 9:08, 9:03, 9:01, 8:53, 8:35.

50 minutes on the exercise bike

total bike time 55:25. a little bit of wind on the way out. 5 mile splits 22:43, 22:10.

total running time 64:10. legs pretty sore from the dry needling on Thursday. had a few brief traffic stops then rest at 3.3, 5.42, and 6.5 miles. total rest time was 3 minutes and 9 seconds.  splits 9:25, 9:08, 9:07, 9:13, 9:13, 9:05, 8:59.

total running time 45:42. deliberately started slow and sped up last mile. splits 9:15, 9:11, 9:13, 9:12, 8:52.

bike time 19:16. short on time. average speed 13.7 mph

rode exercise bike for 50 minutes.

total running time 73:19. ran moderately easy x 3 miles then uptempo 1 mile later 3 miles easy adn another uptempo. splits 9:12, 9:16, 9:14, 8:44, 9:25, 9:15, 9:19, 8:54. 

rode exercise bike for 50 minutes

total running time 46:33. day after PT appointment. Legs struggling due to dry needle/electrical stimulation. splits 9:29, 9:25, 9:27, 9:13, 9:00. 

total running time 48:11. ran in Alpine, Utah. uphill to start and finish the run. splits 10:04, 9:15, 9:09, 9:27, 10:16. 

total running time 48:38. ran a different route with a longer incline and a sharper decline. splits 9:38, 9:33, 9:49, 9:27, 10:01.

total running time 26:18. ran with grandkids. it was windy and cold. splits 9:51, 9:52, 6:36

ran with Jeff and the kids for 2.68 miles and then kept going to get a total of 8 miles counting yesterday and today. total running time 50:52. It was 30 degrees for the run. splits 9:29, 9:26, 9:49, 9:23, 9:40, 3:05.

total running time 46:14. splits 9:17, 9:09, 9:16, 9:22, 9:10.

bike outside...really nice weather.  total time 45:23. The first 3.8 miles were against the wind and the going was a bit slower. After that I only had about 0.75 miles against the winde and about 2 miles with a cross wind. the rest was with the wind at my back. 5 mile splits really reflect the wind's effect on me:  23:25, 20:39 then 1:19 to finish

total running time 45:48. plan was to gradually speed up the whole way. almost did it. splits 9:16, 9:09, 9:14, 9:06, 9:03.

50 minutes on the exercise bike so I could listen to General Conference

total running time 73:49. tried tos tart conservatively and the gradually speed up. Plan was to go sub 9 min/mile for the last 2 miles. wasn't able to. splits 9:25, 9:14, 9:16, 9:18, 9:14, 9:10, 9:01, 9:10.

total running time 46:04. plan was to go slow and then faster each mile. I did this and I ran up tempo the last 0.3. splits 9:38, 8:38, 9:36, 8:45, 9:27.

my left buttcks is bothering me and I am having numbness and tingling in my feet. I think it is related to bike riding and not running. So... I walked 3 miles this morning in 51:55. we will see how this goes this week. 

total running time 46:25.  I ams truggling with my buttocks and leg so I started slow. I ended up having a long traffic break and then 2 stops for a breather. splits 9:32, 9:13, 9:14, 9:16, 9:10.

3 miles walking in 51:28. 

total running time 73:30. splits 9:27, 9:13, 9:14, 9:20, 9:07, 9:06, 9:06, 8:57.

I ahve beens truggling all week with leg pain adn occasinal numbness and tingling in the feet. I thought I ahdn't pushed this run too much, but I had a lot of symptoms after this.

total running time 17:58. warmed up for 0.4 miles and then alternated 0.1 up tempo with 0.1 recovery. Stopped at 1 mile and 1.53 miles to stretch. splits 9:12 and 8:46.

walked for a mile after the 2mile run. walk in 16:59.

walked 3 miles but will count then in the running category as I willt rack these miles. total walking time 51:41.

10 minute swim arms only

walked 1.5 miles in 33:21. First exercise in over a month. Pain free but foot numb adn tingling

3.67 miles on bike in 20:16. took it easy. pain free

walker 1.75 miles in 32:32.

swam for 10 minutes

walked 2 miles in 37:16.

swam for 12 minutes

bike for 26:48

swim for 12 minutes

walking 2.25 miles in 40:28

stretching/yoga 43 minutes

swimmin 12 minutes

walking 1 miles in 17:29

bike 6.3 miles in 30:26.

walking 2.5 miles in 44:35

stretching/yoga 45 minutes

12 minutes swimming in place

bike 6.25 miles in 27:53

swim 12 minutes

walked 2.75 miles in 48:16. 

stretching/yoga for 46 minutes

swim for 14:12 on tether system

bike 6.24 miles in 27:26

41 minutes of stretching/yoga

walking 3 miles in 51:06

stretching/yoga 46 minutes

swimming 14 minutes

bike 7.31 miles in 37:24

14 min swimming

walking 3 miles in 51:10

bike 3.06 miles in 14:45

bike 7.5 miles in 36:42

14 minutes swimming

walking 3 miles in 50:07

14 minutes swimming

7.85 miles on the bike in 37:27

swam 14 minutes

walking 3.5 miles in 59:05

14 minutes swimming

bike 7.88 miles in 36:56

swimming 14 minutes

walking 3.5 miles in 58:10.

bike 8.13 miles in 37:29

walk 3.5 miles in 58:48

swim 14 min

started having symptoms in the afternoon and evening

bike 7.68 miles in 41:35. went deliebrtale slower but had lots of symptoms afterwards

swam 14 minutes

2 miles walking in 37:52. much slower and shorter and had less symptoms throughout the day

20 minutes of swimming only had a lot less symptoms today

2.5 miles walking in 46:25. continued on the idea of slow but went a little farther.

everyday I am doiing stretching/yoga/core exercises and yesterday and today did this for 50 minutes.

31 minutes of stretching/yoga

14 minutes of swimming

3 miles walking in 56:26.

46 minutes stretching/yoga

14 minutes swimming

bike 4.07 miles in 22:36

46 minutes of stretching/yoga

14 minutes swimming

walking 56:06

46 minutes of stretching/yoga/strength

19 minutes of stretching/yoga

19 minutes of stretching/yoga

21 minutes stretching/yoga

walking 1.62 miles in 30 minutes

39 minutes of stretching/yoga/strength

walking 1.5 miles in 27:20

26 minutes of stretching/yoga/strength

1.4 mile hike with family in 53:17.

38 min stretching/yoga/strength

walking 1.66 miles in 29:54

27:30 minutes of streching/yoga/strength

walking 1.68 miles in 29:31.

23:34 startching and yoga

19 minutes stretching/yoga

walking 2 miles in 34:18.

stertching /yoga 45 minutes

swim 8 minutes

walking 2 miles in 34:08

stretching/yoga 45 minutes

walking 2 miles in 35:07

45 minutes of stretching/yoga

swim for 10 minutes

walking 2.5 miles in 43:00 minutes

45 minutes of stretching/yoga

walking 2 miles in 33:33

stretching/yoga 41 minutes

swimming 10 minutes

walking 2.5 miles in 43:03

stretching/yoga 45 minutes

walking 2 miles in 33:15

stretching/yoga 45 minutes

swimming 12 minutes

walking 2.5 miles in 41:57

stretching/yoga 45 minutes

run walk 2 miles... walkerd 0.4 then ran 0.1 the repeated until 2 miles. total time 30:30

stretching/yoga 40 minutes

12 minutes swimming

walking 2.5 miles in 41:51

45 minutes of streching/yoga

walk/run alternating 0.3 walk with 0.1 run. total time 29:58

43 minutes stretching/yoga

12 minutes swimming

walking 3 miles in 49:53

stretching/yoga 45 minutes

treadmill walk/run... 26:18. alternated walk 0.35, run 0.15. went by treadmill distance and not my watch

45 minutes stertch/yoga/strength

14 minutes in the pool

3 miles walking in 48:10

45 minutes of stretching/yoga/strength

walk run 2 miles in 27:15. I alternated 0.3 miles walking with 0.2 miles running

45 minutes stretching, yoga, strength

14 minutes swimming

walking 3.12 miles in 50:09

45 minutes of stretching/yoga/strength

total run/walk time 27:01. alternating 0.3 miles walking with 0.2 miles running. splits 13:44, 13:17.

45 minutes stretching/yoga/strength

14 minutes swimming

3 miles walking in 51:06

45 minutes stretching/yoga/strength

walk/run 2 miles in 26:38. walked 0.3 miles alternating with run 0.2 miles splits 13:37, 13:02

45 minutes stretch/yoga/strength

16 minutes swimming

walked 3 miles in 49:59

45 minutes stretching/yoga/strength

walk/run 2.5 miles in 32:40 alternate 0.3 walking with 0.2 running splits 13:12, 12:57, 6:31

40 minutes stretch/yoga/strength

16 minutes swimming

3 miles walking in 49:22

43 minutes stretching/yoga/strength

walk/run 2.5 miles in 32:33. alternate 0.3 walk, 0.2 run splits 13:16, 12:53, 6:24

45 minutes stretch, yoga, strength

16 minutes swimming

3 miles walking on treadmill in 44:50

45 minutes stretching/yoga/strength

2.5 miles alternating 0.25 walking with 0.25 running in 31:16.

43 minutes stretching/yoga/stretngth

16 minutes swimming

3 miles walking in 48:40

45 minutes stretching/yoga/strength

2.5 miles alternating walking 0.25 with running 0.25 miles.

40 minutes stretching/yoga/strength

16 minutes swimming

walking 3 miles in 51:42. deliberately went slower as I thought that walking fast and ahrd on the off days was taking away from how I would feel the day with run/walk

41 minutes of stretching/yoga/strength

3 miles in 37:07... alternated walk 0.25 miles with run 0.25 miles. splits 12:40, 12:22, 12:05

41 minutes stretching/yoga/strength

16 minutes swimming

walking 3 miles in 51:01

45 minutes stretching/yoga/strength

3 miles alternating 0.25 walking with 0.25 running in 37:00

40 minutes stretching/yoga/strength

16 minutes swimming

3 miles walking in 50:09

44 minutes stretching/yoga/strength

3 miles alternating 0.1 walking with 0.15 running in 34:39. splits 11:45, 11:16, 11:38

41 minutes stretching/yoga/strength

10 minutes swimming

3 miles walking in 50:30

44 minutes stretching/yoga/strength

total run/walk time 34:48 alternated walking 0.2 and running 0.3 splits 11:36, 11:38, 11:34.

41 minutes stretch/yoga/strength

16 minutes swimming

walking 3 miles in 50:03 (average pace 16:41 per mile)

45 minutes of stretching/yoga/strength

total time run/walk 32:55. alternated 0.15 walking and 0.35 running. splits 11:01, 10:57, 10:57.

41 minutes stretching/yoga/strength

16 minutes swimming

walking time 50:31. average pace 16:50 per mile

42 minutes stretching/yoga/strength

total time 34:14. run walk plan was walk 0.15 alternating with 0.35 running but spaced it and walked from 0.5 to 0.75 and then ran0.25. after that I followed the plan. splits 12:07, 11:13, 10:54.

40 minutes stretch/yoga/strength

14 minutes of swimming

ok... planned on walking slow and did the first 2 miles at 18 minute pace. I was pressed for time depsite getting up at 4:55 am so I jogged about half of the last mile at 12 minute/mile pace. total exercise time was 51:19 so the last mile was done in about 15:19.

31 minutes of stretch/yoga/strength

total time 32:28. 3 miles total, alternating walking 0.1 miles with running 0.4 miles. splits 10:50, 10:52, 10:46. 

40 minutes stretching/yoga/strength

total time 47:17. alternated walking 0.35 miles and running 0.15 miles at 11-12 min/mile pace. 

45 minutes stertching/yoga/strength 

run/wlk 3 miles total tim 32:06. alternated walk 0.1 and run 0.4 for 3 miles.  Splits 10:43, 10:36, 10:48.

41 minutes stertch/yoga/strength

16 minutes swimming

total time 46:27. alternating walking 0.35 and running 0.15.

42 minutes stretching/yoga/strength

30:32 total time alternating walking 0.05 and running 0.45. splits 10:15, 9:59, 10:18.

41 minutes stretching/yoga/strength

swimming 16 minutes

total time 45:43. alternating walking 0.35 and jogging 0.15.

42 minutes stertching/yoga/strength

total tim 29:41. alternating 0.05 walking with 0.45 miles running. splits 10:01, 9:50, 9:50

41 minutes stretching/yoga/ strength

16 minutes swimming

total time 42:31. alternating walking 0.25 miles and jogging 0.25 miles

44 minutes stretching/yoga/strength

16 minutes swimming

total time 29:03. atlernate walk 0.05 and run 0.45. splits 9:44, 9:36, 9:43

36:34 stretching/yoga

walk/jog 42:21 average pace 14:07 per mile

43 minutes stretching/yoga/strength

total time 28:38 laternate 0.04 walking and 0.46 running. splits 9:47, 9:20, 9:31

40:12 stretching/yoga/strength

16 minutes swimming

39:50 walk/jog alternate walk average pace 13:16 per mile

38 minutes stretching/yoga/strength

28:30 alternating 0.04 walk and 0.46 running. splits 9:41, 9:14, 9:35

42 minutes stretching/yoga/strength

39:08 walk 0.2 and jog 0.3. average pace 13:03

38 minutes stertching/yoga/strength

total time 28:12 walk 0.04 run 0.46  splits 9:23, 9:20, 9:29

41 minutes stretch/yoga/strength

swimming 16 minutes

total time 35:44 walk 0.1 jog 0.4 average pace 11:55 per miles

38 minutes stretching/yoga/strength

total time 31:06. slowed pace first 2 miles alternating 0.04 walk and 0.46 run. splits 10:51, 10:46, 9:29.

26 minutes stretching/yoga/strength

cedar city 22 minutes stretching/yoga (watch doesn't match as I forgot to turn off watch for 8 minutes)

in Alpine total time 36:10. first 3 miles alternated 0.04 with running 0.46. last half mile was 0.2 walking and 0.3 running. splits 10:09, 9:41, 9:44, 6:36.

30 minutes stretching/yoga/strength

total time 42:17. alternated walking 0.25 with running 0.25. In ParkCity and altitude really challenged me. average pace 14:06 per miles

42 minutes stretching/yoga/strength

total time 39:48.  3 miles alternating 0.04 walking and 0.46 running. at 3 miles I walked 0.2 and then ran 0.3.  splits 10:53, 11:04, 11:02, 6:50

35 minutes of stretching/yoga/strength

total time on treadmill 37:13.  walked 0.2 and jogged 0.3. splits 13:05, 12:20, 11:48.

10 minutes strength

31 minutes stretching/yoga

total time 39:58. outside cold. walked 0.04 the ran 0.46 for 3 miles. then 0.2 walking and 0.3 running. splits 11:06, 11:12, 10:49, 6:51

36 minutes stretching/yoga/strength

total time 48:31. alternated 0.2 walking with 0.3 jogging for the entire time

36 minutes stretching, yoga, strength

last run in Park City... different route walk 0.04 and run 0.46 to 3 miles then 0.2 walk and 0.3 run.  total time 37:08. splits 9:29, 9:42, 10:58, 7:00.

25 minutes stretching/yoga

22 minutes stertching/yoga before driving all day

back in Gilbert... total time 35:50. alternated 0.04 walk 0.46 run for 3 miles then 0.2 walk and 0.3 run. splits 9:23, 9:35, 10:00, 6:52. Thense cond half mile I did way too fast and then struggled the rest of the way. 

42 minutes stretching/yoga/strength

total time 45:12. alternated walking 0.2 miles with jogging 0.3 miles.

37 minutes stretching/yoga/strength

total time 34:37. alternated walking 0.04 miles with running 0.46 miles... last half miles walked more ran less. 

42 minutes stretching/yoga/strength

total time 42:12. alternated walking 0.15 and jogging 0.35. 

42 minutes stretching/yoga/strength

total time 33:34. alternated walking 0.03 and running 0.47.  last half mile slightly different

34 minutes stretching/yoga/strength

total time 42 minutes. walk 0.15, jog 0.35

44 minutes stretching/yoga/strength

total time 32:51. walk 0.03 and run 0.47.

33 minutes stretch/yoga/strength

39:37 total time. walk 0.1 jog 0.4

32:30 stretch/yoga/strength

total time 32:09. walk 0.03 and run 0.47.

34 minutes stretch/yoga/strength

total time 38:49. walk 0.08 jog 0.42

30 min stretch/yoga/strength

covid day 32 minutes stretch/yoga/strength

total time 39:18. alternate 0.07 walk and 0.43 run

42 minutes stretch/yoga/strength

total time 37:22. alternated 0.06 walking and 0.44 jogging

40 minutes stretch/yoga/strength

total time 37:19 alternate 0.05 walking 0.45 jogging

41 minutes stretch/yoga/strength

total time 36:51. alternate 0.05 walk and 0.45 run

41 minutes stretch/yoga/strength

total time 36:43. alternated walking 0.05, jog 0.45, walk 0.04, jog 0.46 for 3.5 miles

41 minutes stretch/yoga/strength

total running time 33:07.  walk 0.04 and run 0.46. splits 9:18, 9:27, 9:32, 4:50.

43 minutes stretching/yoga/strength

total time 36:28. walk 0.05/jog 0.45/walk 0.03/jog 0.47  splits 10:36, 10:24, 10:31, 4:57

42 minutes stretching/yoga/strength

total time 35:51. alternate walk .05/ jog .45/walk .02/ jog .48  splits 10:11, 10:18, 10:28, 4:54

41 minutes stretch/yoga/strength

total running time 33:56. alternated walking 0.04, running 0.46 at about 9:45 pace then wlaking 0.04 then running hard for 0.46 miles. the hard pace started at 8 min pace but drifted close to 9 min pace. I think the average was probably 8:35 pace. splits 9:37, 9:37, 9;40, 5:02.

42 minutes stretching/yoga/strength

total time 35:41. alternated 0.05 walking with 0.95 running. tried to keep the running at 10 min/mile pace. splits 10:16, 10:09, 10:17, 4:59.

39 minutes stretching/yoga/strength

total time 35:30. 0.05 walking and 0.95 easy running.

35 minutes stretching/yoga/strength

total time 35:16. in marana wind at my back almost all the way back. walking 0.05 and easy running 0.95. splits 10:14, 10:15, 9:45, 5:02.

30 minutes stretching/yoga/strength

total running time 40:42. alternated 0.05 walking and 0.95 easy running splits 10:17, 10:11, 10:17, 9:58

41 minutes stretching/yoga/strength

total time 33:19 laternated 0.04 walking with 0.46 running (first running segment of each mile around 9:10 and the second running segment around 8:35 pace) splits 9:29, 9:21, 9:30 4:59

41 minutes stretching/yoga/strength

total time 41:28  walk 0.04 alternating with run 0.96 (very sore)

41 minutes stretch/yoga/strength

total time 40:31 walk 0.05 easy run 1.45

42 minutes stretch/yoga/strength

total time 40:40. walk 0.05 and run 1.45

43 minutes stretch/yoga/strength

total time 34:22 walk 0.04 run 0.46 with 0.1 intervals every 0.3 miles.

30 minutes stretch/yoga/strength

total time 40:23 ...walk 0.04 easy run 1.46

41 min stretch/yoga/strength

total time 32:53  walk 0.04 run 0.46

40 min stretch/yoga/strength

total time 41 min walk 0.04 easy run 1.46

39 min stretch/yoga/strength

total time 40:45 walk 0.04 easy run 1.46

41 min stretch/yoga/strength

total time 40:56 walk 0.04 easy run 1.46

32 min stretch/yoga/strength

total time 34:34 walk 0.04 run 0.46 (intervals 0.2 easy 0.15 hard)

38 min stretch/yoga/strength

total time 40:53 walk 0.04 easy run 1.96

41 min stretch/yoga/strength

total time 33:31 walk 0.04 run 0.96 (ran 0.25 hard at the end of each full mile) splits 9:30, 9:29, 9:37, 4:55

40 min stretch/yoga/strength

total time 41:25 walk 0.04 run 1.96 walk 0.04 run 1.96. splits 10:40, 10:11, 10:37, 9:57

22 minutes stretch/yoga/strength

warm up 1.77 miles in 18:03 then 0.33 miles in 3:55

Family turkey trot 1.62 miles in 14:10 I was 3rd place...Samuel won in 14:05 and Lydia 2nd in 14:07.

25 minutes of stretch/yoga/strength

total time 40:42 run 2 miles walk 0.04 run 1.96. splits 10:11, 10:07, 10:20, 9:55

42 minutes stretch, yoga, strength

total time 40:00 run 2 walk 0.04 run 1.96  splits 10:07, 9:56, 10:12, 9:45

33 minutes stretch/yoga/strength 

total time 39:57 run 2, walk 0.03, run 1.97 splits 9:59, 9:58, 10:15, 9:45

42 minutes stretch, yoga, strength

total time 37:59. run 2, walk 0.03, run 1.97. tempo run at 9:15 pace from 0.5 to 1.5 then recovery at 9:45 to 10 min pace then tempo at 9:15 from 2.5 to 3.5

40 minutes stretch, yoga, strength

total time 40:14 easy 2 then walk 0.03 then easy 1.97. splits 10:17, 10:00, 10:12, 9:46

40 minutes stretch/yoga/strength