my exercise

total time 26:43.  Starting at 5 minutes I ran 45 seconds hard and 75 seconds recovery all the way to the finish.  splits 8:59, 8:36, 9:08.  Legs kind of dead at the end.

did lots of strecthing before, at 1.5 miles and then again at 2 mile.  total time 37:10.  I warmed up for 2 miles and then ran 1 mile as hard as I could.  I was hoping for faster.  Last mile was initially a cool down but I gradually sped up.  splits:  9:33, 9:29, 7:57, 10:11.

20 minutes on the exercise bike

total time 37:34. warmed up for a mile and then went half mile hard and half mile recovery alternating for 3 miles.  splits 9:38, 8:52 (half in 3:45), 9:16(half 3:53), 9:48 (half 3:57).

total time 67:06.  Splits 9:31, 9:35, 9:39, 9:36, 9:26 (did not realize I had sped up), 9:38, 9:41.  This is the most even a long run I have had in a long time.  I was hoping to go 5 in 9;30 to 9:40 pace and then run 9:20's the last 2 miles.  Didn't quite get there but came close.