my exercise

ran today. stretched really well before the run and felt pretty good.  at the 10 minute mark I upped the tempo signiifcantly and then sustained it.  at just over 2 minutes of the tempo run I hit my spot for measuring a mile and ran 8:07 followed by 8:06.  I ran another 0.55  at the increased tempo before slowing down.  total run was 41:56.  I am pretty happy with this run.  I will start pushing the pace more as I prepare for a race in November (gotta decide what I am going to run).

total running time 34:10.  did 10 x 1 min fartlek with 1 minute recovery.  it was pouring rain.  I was the only one on the trails.

35 minutes on stationary bike.  10.7 miles.

total running time 41:04.  ran 1 minute HARD and 2 minutes recovery starting at 10 minutes.  did 10 of these.  felt good.

total running time 69:54.  ran based upon time.  Turned around at 35 minutes and returned in 34:54.  At 5.5 miles did a mile in 8:32.  I was pleased with this run today.  The same mile split at 1.5 miles was in 8:42 and felt very comfortable.  The 8:32 was not comfortable!