my exercise

rode bike outside.  7 miles.  26:48

weather is much better!  total time 38:15.  I forget my times but my last mile was the fastest.  my knee is back to normal.

total time 18:09.  easy mile in 9:24 then hard in 8:45.  knee really is back to normal.

feeling stronger and the cooler weather really helps.  total running time 37:51.  miles in 9:30, 9:35, 9:22, and 9:24.  trying hard to get faster and to run faster the second half of runs.  this was a negative split by about 19 seconds.  I ams till running very slow.

total running time 46:51.  Way faster.  it was only 71 degrees when I left at 6:20.  The cooler weather makes a difference.  my splits:  9:28, 9:36, 9:15, 9:14, and 9:18.  My knee is doing weird stuff.  muscle spasks in the medial aspect yesterday.  feeling a bit sore today too.  I iced before and after.  still very excited about the pick up in time.

about 2 hours later I went for a bike ride with Beth.  We did 12 miles in about an hour.