my exercise

going to cut way back for now.  have a race saturday and have so much to do to get myself retired from the Army.  total running time 27 minutes.  ran one three minute stretch at 80-90% effort.

rode exercise bike for 30 minutes.  9.42 miles.

ran in the evening.  total running time 26:15.  ran 2 min hard uphill then 5 minutes later ran a 3 minute fartlek at 90% effort.

early morning run.  total time 31:43.  Went really slow for the first half (17 min) but then on the way back did 4 x 1 min fartlek at 90% effort.  Next running will be Satruday at the Sound to Narrows.

had a goal to break 23 minutes but got less than 5 hours sleep 2 nights in a row and that, together with the final 1.2 miles being uphill just got me.  I was on track at the 2 mile mark but couldn't find another gear.

The age division place is only because all the serious 50-54 age groiup guys ran the 12K.  My time was faster than last year but still way off where I would like to be.  Losing 10 pounds would help.

anyway...the weather was wonderful.  maybe I need to keep coming to this race even though we are moving to AZ?