my exercise

total running time 26:27. ran around the temple. splits 9:11, 8:40, 8:36. not a strain at all.

total running time 59:09. ran at the Bosque for the last time along with Alejandro. splits 9:07, 9:16, 9:05, 9:03, 9:15, 9:01, 4:23. stopped at 0.52 to stretch and allow for vasodilation. stopped at about 5.1 to say good-bye to a man that always said hello.  Stopped at about 5.67 to talk with Alejandro and to get a picture taken. finished fairly hard.

20 minutes on the exercise bike.

last 4 am wake-up for teh temple. ran at 4:15 total time 17:43. splits 9:06 and 8:37.

total running time 31:25. last run in cool weather, at least for awhile. After warming up for about 3:50, I ran 1 lap uptempo and 1 lap recovery all the way to the end.  splits 9:14, 8:42, 9:03, 4:26.

heat in AZ... a big deal. total time 28:08. splits 9:41, 9:23, 9:04. stretching break at 0.49 miles.

total running time 79:07.  the heat was a killer. splits 9:50, 9:30, 9:18, 9:24, 9:36, 9:42, 10:14, 11:20, 0:12. I took the usual stretch break at a half of a mile. I carried one 10 oz water bottle adn drank every mile. I re-filled bottle at 3 miles then took a break at 4.5 miles, then re-filled the bottle again at 6 miles. I stopped at 7 miles too. I was soaking wet and, despite drinking 30 oz of water during the run, I lsot 2.8 pounds during the run.