my exercise

total tunning time 33:56.  easy run 9:32, 9:19, 9:28, 5:37

total time 44:24.  plan was to run each mile faster than the one before and to really go hard the last 2 miles.  splits 9:13, 8:48, 8:40, 8:22, 8:16, 1:06.

1 mile in 9:40

15 minutes on exercise bike

small hand weights  20 reps in 4 different movements

1 mile in 9:34

total time 45:05.  after 5 minutes warm-up I ran 2 minutes up-tempo 3 minutes recovery.  I struggled the last 2 miles.  splits 8:48, 8:22, 8:41, 9:02, 9:08, 1:04.  

I got up at 3 am Friday to make it to the airport for 4 different legs of a journey that allwoed me to acompany a struggling missionary home to Mississippi.  This morning I went to Houston and then back to Mexico City.  I ran at 1:30 in the afternoon with 73 degree temp.  total tme 61:21.  felt pretty drained.  splits 9:33, 9:45, 9:58, 9:31, 9:06, 8:57, 4:31.  I deliberately tried to push a bit more the last 3.5 miles which worked.