my exercise

wow... I ran extra to get my mileage bu Thursday of last week.  turns out I got sick with body aches and diarrhea Friday and Saturday.  Early Sunday morning it turned to an epic bout of emesis followed by more diarrhea.  I took it easy and didn't run yesterday either.  I thought for sure I would be ready to run 5 this morning.  I shortened the plan to 3 shortly after starting adn probably shouldn't have run.  I don't feel well now.

total time 30:47.  splits 9:49, 10:23, 10:35

30 minutes riding bike outside hard

morning:  48:15.  still not completely over the illness but getting better.  splits 9:35, 9:36, 9:40, 9:31 , 9:52

evening 19:32  splits 9:46, 9:46

I ushered at the Gilbert Temple Open house last night.  I was on my feet for 5 hours after working all day.  Today's run was voerly ambitious given how sore I was after standing for such a long time.

after 13 minute warm-up I ran a ladder up and down 1 minute hard 1 minute easy up to 5 adn 5 adn then back down to 1.  I did 1 minutes hard and easy 3 times at the end.  It was probably hard to tell the difference between hard and easy by then.  splits 9:49, 9:16, 9:13, 9:55, 10:02, 10:08, 10:45.