my exercise

30 minutes on the exercise bike.  plyometrics with lunges and sqauts.

total time 48:22.  it was windy.  I had the wind to my back from 1 to 2.5 miles and then a stiff head wind from 2.5 to 4 miles.  splits 9:39, 9:28, 9:41, 9:57, 9:37

short on time.  15 minutes on the exercise bike.

total time48:23.  I was really tired and pretty sore too.  Last night I worked in the temple Laundray and went up adn down stairs 10-15 times.  It took a long time to loosed up the leg.  splits 9:52, 9:48, 9:39, 9:24, 9:40

total time 108:21.  my wife got some gu energy gel which I used before the run and at 45 and 90 minutes into the run.  big difference udring the run and how I feel after the run.  splits 9:54, 9:58, 10:03, 9:50, 9:52, 9:48, 9:48, 9:35, 9:47, 9:44, 10:03.  I also had a hdyration belt too.  I drank about 10 oz of water during the run.  this run was 3:02 faster than the same distance last Saturday.  This was 9:51 pace for 11 miles.  That would be a 2 hour 9 minute half marathon.  I haev set my goal for 2hours 15 minutes.  My time that would make me really really happy would be 2 hours 5 minutes.  I ahve 4 weeks to refine my preparation.