my exercise

total time 28:01.  I ran 2 minutes hard during every mile.  I really slowed down after my 2 second 2 minutes hard.  splits 9:10, 9:11, 9:40

the plan was just to run but not push it.  total time 37:42.  splits 9:42, 9:21, 9:31, 9:08 ( I did push the last 3 minutes).

warmed up for 20 minutes.  colled down for 12 minutes.  Guessing these were at 12 minutes pace.

race.. did it in racing flats and totally didn't know my pace.  splits were 8:00, 8:51, 8:41, 0:26

needed to run off some calories.  total time 66:47.  tried really hard to go easy splits 9:42, 9:41, 9:44, 9:42, 9:25, 9:16, 9:17.  At the 4.5 miles mark I picked up the pace (first half mile after 4 miles was 4:50 and the second was 4:35).  The last mile was quite a challenge to hold the pace.