my exercise

I am not feeling well and was short on time.  total run 23:51.  didn't push at all.  splits 9:33, 4:45, 9:33.

4 miles in the morning.  total time 37:11.  splits 9:21, 9:22, 8:54, and 9:34.  I ahven't been feeling well but I decided to go up-tempo the 3rd mile hoping to sustain for the alst 2 miles.  Splits ofr the third mile were 4:18 and 4:36.  Then I slowed significantly.

in the afternoon I ran 2 miles. 18:55.  splits 9:23 and 9:32.

total time 41:26.  1.25 warm-up to the track in 11:31.  then 400 meters with 200 meter recovery. 1:53 (1:35), 1:59 (1:38), 2:02 (1:34), 2:04 (1:46), 2:00 13:25 home.  I have a sinus infection.  This work-out really took more out of me than I thought it would.

total time 52:46.  initially wanted to run 7 but with me still fighting sinus issues and not feeling 100% I backed off.  splits  9:42, 9:38, (7:23- 0.75 miles) (7:19- 0.75 miles), 9:20, 9:24.