my exercise

total running time 27:33.  at 6 minutes I ran 1 hard then 2 recovery.  splits 9:12, 9:04, 9:17

morning 4 miles  total time 38:35.  splits 9:39, 9:53, 9:50, 9:13

evening 3 miles total time 29:12.  splits 9:40, 9:43, 9:49

20 minutes on the exercise bike

tried for a tempo rn.  total time 37 minutes.  splits 9:21, 9:09, 9:09, 9:21

I did plyometrics for 8 minutes.  I got 1 set done and I was dead.  I need to do this about once a week to get stronger.  I am doing the routine written about in the November 2014 Runner's World.  that recommends doing 4 sets but I will take awhile to work up to 4 sets.

long run tried to go slow for ahlf adn then speed up.  didn't really wrok much but I didn't slow down!!

total time 79:31.  splits  9:58, 9:53, 10:00, 9:59, 9:34, 10:00, 10:00, 10:07