my exercise

I have decided that if I am going tog et faster I have got to run tinervals and I have to run lsower in between the intervals.  I ran outside.  79 degrees but the humidity was 47%.  I went to the junior high track. I still biffed it at the end but we'll see how this goes in the long run.

total time 55:33.  ran 1.2 miles warm up in 12:02, the 400 hard 200 easy x 7 followed by one lap slow and then cool down of 1.2 miles this time in 15:35

2:01, 1:33, 2:01, 1:32, 2:00, 1:40, 1:59, 1:42, 2:04, 1:47, 2:08, 1:50, 2:11, 3:29

mile splits on the track 9:07, 10:11

rode bike over 6 miles with my wife an hour later.

treadmill.  trying to take it easy.  total time 34:44.  splits 9:54, 9:40, 9:32, 4:35, 1:03

treadmill.  after 1 mile warm-up I ran half a lap hard and a quarter lap slow.  I did 10 half laps 9 at 8 mph with slow at 5mph.  10th one was at 7.5 mph.  then I ran 2 laps slow gradually going from 4.5 mph to 6 mph.  I then did 3 more half a lap fast at 7.5 mph and slow as at 4.5 mph.  I then ran slow until the end.  total time 51:35.  splits 9:59, 8:57, 9:11, 5:30, 7:41 (3 laps), 10:17

outside again.  78 degrees and 49% humidity at the beginning of my run.  82 degrees at the end of my run.  just about 2 minutes longer than my run last Saturday but a half mile longer!  total time 84:44.  splits  10:12, 10:00, 10:12, 10:02, 10:14, 10:39, 10:51, 12:33.  The last mile was with full sun shining on me the whole time.  I have been dragging the rest of the day.