my exercise

I decided to gradually speed up and then try to hold it as long as possible.  It was cold outside.  total time 27:19.  splits 9:14, 9:02, 9:03

total time 37:08  I did 2 minutes hard (simulating 400 meters)- after the first one I ran active recovery for 2 minutes.  After that I decided to to active recovery for 3 minutes.  I did a total of 7 2 minutes hard.  splits 9:10, 9:06, 9:12, 9:40.

afterwards I did the plyometrics suggested in the November Runner's World.  I am so out of shape!  I was only able to do 1 set.  I suspect that I will be very sore.

so sore from the plyometrics that I almost decided not to run.  I spent extra time strestching.  the run went better than expected.  total time 37:04.  splits 9:32, 9:14, 9:12, 9:06.

33 minutes on the bike outside

57:42.  just long was not trying to go hard.  splits 9:34, 9:40, 9:36, 9:44, 9:32, 9:35