my exercise

total running time 39:28.  first run this fall with sweat pants on.  it was cold.  ran 10 x 1 min fartleks with 1 minute active recovery.  my left achilles tendon is really sore and tight from running the 10k in racing flats.

total running time 48:52.  It was really cold this morning.  i enver got warmed up.  My intent was to run 2 mile tempo after about 1.75 warm-up.  I did increase the pace and ran the tempo in 8:26-8:38 but it was really an effort followed by much slower way back.

35 minutes on the exercise bike.  12.3 miles.  good break.

track workout.  left achilles really bothering me.  ran 12 minute warm-up and then 3 x 800 with 800 meter recovery.  3:38,(4:48 recovery) 3:36, (5:00 recovery), 3:40.

total running time 44:20.  not sure what is going on with my left achilles but I won't be able to do anything hard for awhile.

total running time 47:17.  Since my left achilles/calf is bothering me I went shorter and deliberately slower.  I am on call so next week during the week will be a lower mileage week.  Hopefully I can work through these issues.