my exercise

easy day.  total time 39:09.  went easy except the last mile did 2 different 1 min fartleks at moderate effort.  splits 9:58, 9:56, 9:48, 9:27

big difference running in these shoes.  total time 72:32.  ran steady for 4 miles and then ran 1 minute fartlek every half miles till the end.  splits 9:21, 9:09, 9:08, 9:06, 8:46, 9:05, 8:58, 9:00

25 minutes on exercise bike

36 lunges, 20 squats, 20 backe xtenders, 40 pushups, 40 crunches

3 day taper before half marathon on Saturday.  total time 37:00.  after half mile did a moderate fartlek every half mile.  splits 9:30, 9:07, 9:20, 9:03

last day of short taper.  10:00  5:15 out and 4:45 back (4 very short bursts)

Well.  I am pretty excited about these results!  from 11 miles on I was on the verge of calf cramps.  the last 1.1 I was pulling my great toe up in my shoes as I ran and couldn't sprint at all- I knew I had slowed down but I had to in order to avoid spasms.

 I warmed up for just a 1/4 mile.  at the start the 2 hour pace sign wasn't anywhere to be found.  I also couldn't find the first mile marker.  I felt like I was going out pretty easy. it was around 13 minutes that all the sudden I noticed that I was just ahead of the 2 hour pace guy.  I slowed down and let him and the group pass me and then tried to stay 15 seconds behind him.  My splits were uneven because I realized that I had gone out too fast and wanted to slow down.  The pace guy slowed down too. total time was 1:59:19.  Here are my splits 17:54, 9:32, 9:37, 9:12, 9:17, 8:55, 9:02, 8:25 (not sure what happened here? but I felt great), 8:41, 9:01, 9:03, then couldn't find the 13 miles marked so the last 1.1 was 10:38 (9:40 pace for the last 1.1).  last 5 k was 28:42.  I ran 6 miles in 0:55:32 then the last 7.1 in 1:03:44

In february of this year, before I was diagnosed with coronary artery disease, I ran a half in 2:27:05.  I am very proud of this improvement.

I ran another 2 miles after the race.