Holbrook Runner

New route but still ends up the hill. 41:15 total time.

9:29,9:56,10:16,10:17 with overall pace at 9:59 miles. Trying to do all miles slower this week but going down that first hill is hard to go slow.

Took it easy first 5. Ran 953, 1031, 1024, 1010, and 1019. Sped up next four at 922, 924, 926, and then 10 even. Last mile up hill was 1049. Was 30 degrees out when I ran.

Fitness center. Bike 20 minutes. Got heart rate up to 129. Did core workout. 40 times everything. Also did pull-ups knee us and stretching.

66:27. 1018,1032, 1119,1103, 1110, 1102 Overall pace 10:53

Cold and windy. Not sure why I struggled on this run. The whole run was a struggle.

61:07. 1010, 959, 013, 1010, 954, 1002. Overall pace 10:04

I tried to stay as close to 10 min miles as possible. Felt better than yesterday although it was still quite cold.

901, 932, 932, 946, 1002, 945, 1004, 1027, 937, 945, 1007, 959, 946, 1022, 1032, 1121. Overall pace 959

Total time 2:40:50. Slightly faster than the last time I ran 16 December 10.

Wore heart monitor.

Treadmill. PM. First 2 at 10 minute pace. 3 and4 at 8:34 pace. Last mile beettween 8:49 and 9:0 pace. Total time 46:25.

AM 8.06 miles. 77:52. 953, 941, 938, 937, 944, 946, 948, and 912. :40 pace overall.

PM 6.08 miles. 62:40. 946, 1021,1009, 953, 1001, 1125

Ran 5 then did a core workout in school fitness center before running last mile home. 40 reps of all plus pull-ups and kneeups. Also do high knee strides. Did jump lunges and jump squats.

PM run. 2 Miles slow 10:40 each. Then ran mile 3 at 9:30. Last mile slow again for total time of 41:19.

3:31:44 10:32 overall pace. Felt pretty good until after 15. Ran 9:32, 9:59, 9:45, 9:52, 8:58, 9:26, 10:01, 10:13, 10:05, 9:41, 10:07, 10:02, 10:30, 10:34, 10:40, 11:46, 11:50, 12:29, 12:25, and 12:22. I tried to run a fast mile every 5th mile. That worked for mile 5 and 10. At mile 11.5 a head wind picked up. That and the hills took it out of me. My time at 18 miles beat my last two 18 mile times. My overall pace today was over a minute faster than my last two 20 mile runs before my last marathon. I walked a half mile up the hill to the house after the run. That took 17 minutes.

Started slow first half 10:46, 10, 10:31, and 10:44. Then sped up and ran 10:07, 10:10, 10:05 and 10:12 for total of 1:22:57 10:16 average pace.

Was quite sore from Saturday's run.

Haven't been feeling well. I think. I have a sinus infection. Ran 10:07, 10:54, 11:34, and 11 flat. 43:59. AM run. Had planned to run a second time at end of day but was feeling poorly so I didn't.

Was feeling even worse Thursday but worked until 4 pm. Friday I stayed home sick and was able to get an antibiotic. still feeling poorly

Ran on treadmill. 39:07 overall, 9:45 average. Ran first two at 10 min pace. Mile 3 at 9:13 pace. Each quarter of 4th mile 9:22, 9:31, 9:40, and 9:50 paces.

Waited 2.5 hours.

Treadmill 46:43 overall, 9:19 average. 10 min warmup then 9:13, 8:34, 8:52, and 9:31 to end.

Started at 6:20

Treadmill 57:08 overall with 9:28 pace. First two miles at 9:40 pace. Mile 3 at 8:34. Mile 4 at 9:13 Mile 5 at 9:40 and mile 6 at 9:50 pace.

Running helped me feel better today. I got other stuff done as well. I had planned to do 3-6 more miles but decided against it because i was not able to do my runs 90 minutes apart as I had planned.

43:23 overall. 10:46 average pace. 10:05 best pace mile 1 .. some wind. Legs were dead. Wanted to go 5 but decided against it because of dead legs.

Core = 40 times pushups crunches squats lunges calves back extenders and high steps.

1:27:14. Overall pace 10:49. Was very cold out and felt sluggish. Fastest 10:22 and slowest 11:17.

Ran to FC and then back home. Core workout and pull-ups and 10 min on bike.

Rest day. Too much going on.

22 degrees outside. 1:20:25. 9:59 pace. Fastest 9:51 and slowest 10:18 for miles 8 and 3. All under 10 mile pace except miles 3 and 4.

3:09:52. 9:56 overall pace. 9:22 first mile. Held 9:45 pace through 16 miles. Miles 18 and 19 10:40 and 11:30. Felt better than has felt in awhile.

Was 26 degrees to start and 40 degrees to end.

74:53 total time. 9:24, 9:24, 9:22, 9:20, 9:11, 9:10, 9:04, and 9:30 plus some change. Ran slower at the end because my phone died and I tried to see if stopped or what. I had my watch on too.

I was only going to go 6 but I was feeling good so I went ahead and did the 8. Miles 6 and 7 had big trucks that kept pulling out in front of me which made it tough.

AM Core at 40 each plus half again. Will run after work.

PM 59:07 total. 9:44 pace. 10:26, 9:44, 9:59, 9:27, 9:25, 9:22. Started slow and sped up as it felt good.

AM core workout. 40 reps each.

PM 8.08. 1:20:08 9:55 pace. 9:42,9:47, 10:25, 10:00, 9:46, 9:16, 10:18, and 10:06. Started comfortable and then slowed going up[hill. Purposefully tried to fun mile 6 as fast as I could. At turn around Mike 4 encountered headwind. After 6th mile just relaxed. 7th is up again and then 8 is mostly flat.

PM treadmill. 37.04. 9:15 pace. Ran 9:13 pace most of the time.

Not happy with program right now. Logged in and gave a detailed report just to have it all wiped out i guess because i took too long to type. Not happy with the run but it was better than several at different points of the run. Felt sick most of run.

PM run. 1:19:31. 9:51 overall pace. Tried to stay close to 10 min miles. Was pretty sore to start. Ran 10:04, 9:51, 10:24, 10:16, 9:33, 9:44, 9:31, 9:27 and some change. Seems like i can't run early on Monday after my Saturday and Sunday each week. First half has mostly uphill and second half was more down. About a 120 foot overall change but mostly in short distances.

AM core workout. Everything times 40. Also did some leg lifts and stretching. Too much to do later to run today unless it is late tonight.

Slow run. 32 degrees out. 1:23:11. 10:20 pace. 10:44, 10:09, 10:28, 10:22, 10:08, 10:01, 10:24, and 10:19 plus. Stomach problems this morning.

Legs are tired. 1:25:34. 10:36 pace.all miles 10:18 to 10:49. Not sure if i should run 16 tomorrow. I have had a lot of hours on my feet this week.

Was worried about running today because my legs have been dead all week. Wind was also blowing this morning.

First 8 were 9:47, 10:18, 9:36, 9:26, 9:47, 9:22, 9:46, and 9:53. At 2.5 I started doing minute long pickups with 2 minute pace running in between. I think that helped me but I had too much on my mind and could not stay focused so I wasn't consistent. Multidirectional wind was blowing as well.

Turned around at 8 and felt the wind more. Starting at 9 splits were 9:42, 9:34, 10:05, 10:03, 10::06, 10:38, 10:39, and 11:02. Miles 11- 16 was pretty strong headwind. Weather app said 19 mph. At 8.5 i started doing 2 minute pickups every half mile through 13. At that point i just tried to keep a consistent pace. I was at 2:08:30 at half marathon.

Overall pace was 9:59 per mile. 2:40:31 for the 16 plus miles.

Core workout 40 times everything. High steps, pushups, squats, calves, extenders, crunches, and lunges.

1:18:02. 9:39 pace. Splits 9:49,9:23, 9:42, 9:53, 9:40, 9:37, and 9:36.

Phone app was off today. I had to run farther for it to register my miles. Sometimes happens with cloud cover.

1:02:45 total. 10:14 pace. 10:38, 9:59, 10:31, 10:04, 10:01, 10:04, 10:11 and some change. Wondering if more taper woul;s

D be better for me.

App messed up today. Went from 1.52 miles to 1.54 and then 4.25 in less than 10 steps. I knew i was right at or just past 1.5 so i will call it 1.53 at the turn around.

29:34 total time. 9:39 pace

Core everything times 40 before run.

1/2 core except lunges before the run. 20 of everything.

29:54. 9:14 pace. App is definitely messed up but verified time on watch today. Ran almost .2 further than yesterday on same route.

1/2/ core with 40 lunges after the run.

1:38:02. 9:43 pace. 9:36, 9:40, 10:03, 9:52, 9:43, 9:37, 9:45, 9:52, 9:37, and 9:20 plus last .1 at 57 seconds.

Miles 1 and 10 are mostly flat. 2-4 and 6 are slightly up and 5 and 7-9 are slightly down. Wasn't too cold. Started at 40 degrees and ended at about 45 degrees. Rolled my legs out good afterwards.

46:25. 9:10 pace. 8:47, 9:06; 9:44, 9:05, and 9:07 with 36 seconds for the .07 at the end.

Did core workout before the run. Waited until it was light out and about 40 degrees before I went running.

36:41. 9 min pace overall. Flat in the desert pm run. 65 degrees to start and ended at 62 degrees just as the sun was going down. 9:10, 8:57, 9:04, and 8:52. Wind at 10 mph out of WSW. Legs feel good.

Will do core tomorrow. Only stretch thursday and then 2 miles easy on Friday. Marathon is saturday.

Core workout.

Stretch and roll out muscles.

Caleb and Cassidy temple.

9 min overall pace. 18:41 total time. 8:47 and 9 minute miles. Stretch and roll afterwards.

1:56:11 at the half. 3:12:20 at 20 miles. 4:26:59 to end. I ran this better than i expected because i tried to stay with my brother. I was able to do that through about 14 miles and then i faded somewhat. I beat my last marathon by about 46 minutes. I beat my time from two years ago at this same marathon by @27 minutes. This was my best marathon since having open heart surgery in 2005.

Stretch and rest.

Stretch and rest

15 minutes on the bike. Core workout times 40. 6 pull-ups each way. Lift some. It all felt good. Legs still a little tired.

Worked late last night. Rest.

PM run. Ran hard. Was chased by a pit bull and another dog. Course was haphazard because of that. Phone said 45:21 with 8:56 pace. It also said no mile was under 9 minutes on the splits. Not sure what that means. According to the splits i ran 46:12 and some change. Suffice it to say that it was about 5 miles at about 9 min pace.

Ran desert course. Was windy. 21mph ave. 49:19 with 9:48 pace. Splits don't add again today. Splits say time was 53 plus minutes. I had to stop for phone twice. I have never had to pause much with this app. Maybe it is adding the stop Times to each split. That makes sense because the 4th mile is when most of the stop happened and that's says almost 14 minutes for the stops. Doesn't make sense for yesterday though.

40:13 with 9:57 pace. 9:17, 10:04, 10:46, and 9:43. Cold out.

20 minutes on the bike. Core workout all times 40 plus 15 pull-ups, 40 knee ups, some dips, stretching.

1:01:13 10:05 pace. Cold out. 9:55, 9:51, 10:17, 10:08, 10:10, and 10:07.

Have come down with bad case of pinkeye. Won't be running tomorrow.

Eyes glued shut this morning. Not sure how I got this conjunctivitis as bad as I did wth it just starting yesterday.  

Got eye drops Wednesday night. Went to Dr. Thursday afternoon. Got an oral antibiotic too.  Eyes are feeling better but everything else is keeping me down.  If I feel great later today I may run some on the treadmill. I have been putting some thought into why i am running as slowly as i am at 5000 feet. I don't know if the cold and the amount of clothing i am wearing is affecting it or not. I didn't think there was any way i could run my marathon two weeks ago as fast as i did with as many miles under 9 Minute pace as i did. I have run some that fast at 5000 ft but not consistently. The hills seem to get to me as well. I don't know if i really need to save as much as i do for the end of each run but i don't speed up often. Just typing as i think. I do think that having access to a track one a week or more would help me with my pacing.

PM run. 38:33 with 9:25 ave pace. 8:44, 9:03, 9:35, and 10:16. The plan was to run as fast as i could for 4 miles. Started out ok and got worse as i went. Feeling better but still a little under the weather.

PM run. 56:46 9:21 pace. 74 degrees to start and 68 to end. 9:19, 8:55, 9:27, 9:25, 9:20, and 9:40. After first mile i picked it up every 5 minutes or i thought i did. After the second mile it idn't seem like that worked. The 3rd mile and the 5th miles had the most up in them.

AM run. 56:57. 9:23 Pace. Tried to relax first mile and then do 1/2 mile pickups beginning with the 2nd mile through the 5th mile. Was going to run the last mile fast. Didn't work out. 9:20, 8:42, 9:23, 9:35, 9:34, and 9:41. 2nd mile was fastest but it had the downhill portions in it. 4th mile should have been fastest. 6th mile is almost completely flat but that didn't seem to matter.

Tried a short ladder after a mile warmup. 1 1 2 1 3 2 3 2 2 1 1 1. At that point i just did the slower pace until 3.5 and then I ran as fast as I could to the end. 37:03 for an overall 9:02 pace. 9:08, 8:31, 9:10, and 9:23. Ran 8:25 pace during the last .1.

AM run. Tried to keep 9:30 pace for each mile. First mile was 9:43, so sped up after first mile. Then ran9:25, 9:20, and 9:15 miles and then 8:37 for last .1. 38:30 with overall pace of 9:25. Ran flat mostly in desert.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 1 min plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 1 min plank

I believe that i need to become more consistent with my core workouts to start improving more.

PM run. 78 min. 9:40 pace. Ran with watch because phone dead. First 4 averaged 9:30 pace. Slight headwind running 2nd half.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 1 min plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 1 min plank

Business trip tomorrow for 3 days.

AM run Logan, Utah. Stopped at Logan Temple and got some pictures. Some significant hills but ran slow eliberately because still sore from Monday evening core workout. 41:11 with 10:01 pace. Mile 2 and 4 had most of the uphill portions. App messed up so splits were off. Particularly mile 4.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, Ran out of time to do again.

58:01. Pace at 9:33. App messed up so I don't have splits. App said i ran over a mile more than i actually ran. First and second miles came early and it got worse from there.

Too many driving miles on Tuesday and thursday so I didn't end up running on thursday or friday. I am actually pretty exhausted.

40:49, 10:06 pace. Was raining and cold. App didn't work so used watch.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 1 min plank calves and high steps added.

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 1 min plank. Stretching.

1:02:53 with 10:22 pace. Used watch app doesn't work if overcast. Was tight. No time for core workout but hope to do another tomorrow.

Treadmill. 74:32. 10, 9:40, 9:22, 8:45, 8:34, 8:23, 8:56, and 10.

39:50. 9:52 pace. App not working. Stopped at fitness center at just under 3 miles and did core and a half minus planks. Did pull-ups x 10 hangs dips and some upper body weights on machines. Then ran rest of run up hill.

39:29. 9:38 pace. 9:27, 9:49, 9:38, and 9:44. Circle K and back through the desert.

38:57. 9:30 pace. 9:45, 9:31, 9:32, and 9:20. Core workout to follow included bicycle crunches. No plank. Circle k and back.

59:57. 9:53 pace. Didn't use app. Did core @ 40 each. Was cold.

38:54. 9:29 pace. Core everything 40times and stretch.

42:23. 10:20 pace. Late night last night. Moving to Round Valley.

PM run. 55:38. 9:10 pace. 75 degrees to start. Have not been using app because out of data. Hasn't been accurate if any clouds lately.

39:20. 9:44 miles. Not using app right now. Did core workout plus some upper body weights at the fitness center after 1 mile then ran the other 3 miles.

1:00:02. 9:53 pace.

39:45. 9:50 pace. PM run. Hot and windy during run. Almost 80 degrees.

Hulet Earth Day Fun Run.18:42 with 9:20 pace.

Grand Canyon with Don and Beth. South Kaibab trail down and South Bright Angel up.

40:10. 9:57 pace.

59:57. 9:52 pace. 1st 9:50. Slowest 10:17. Fast 9:35.

38:20. 9:19 pace. 1st 9:31. Fastest 9:12.

38:03. 9:21 pace. 1st 9:27. Fastest 9:11.

1:16:26. 9:29 pace. 9:20, 9:17, 9:34, 9:36, 9:23, 9:32, 9:40, 9:29 and some. Consistent pace for me. I struggled to pick up the pace when I tried to do so.

20:43. 8:58 and 10:55 plus. Ran to fitness center. Did core workout plus extra. Ran back. Down 8th ave then up to end.

Rest of this week was shot with meetings and being sick. Feeling better as of this posting on Sunday 5/14/17/.

38:43. 9:31 ave pace. App not working.

58:47. 9:40 pace. App not working.

38:28. 9:27 pace. App started working then at 2 miles it jumped to almost 3 mile. 1st mile was 9:06. 2nd was 9:26. With distances jumping around i focused too much on that and slowed somewhat for the last miles.

58:49. 9:37 pace. 9:01, 9:28, 10:05, 9:40, 9:37, and 9:53. GPS still slightly off but within .03 of where it measured before.

21:30. Was tired. GPS started out accurately and then before i got to 1/4 mile it said i had run a 2:42 mile. needless to say i need to get a GPS watch.

41:22. 10:10 ave pace. Circle K and back. Core workout first. 75 degrees out when i ran.

Circle K and back. 39:23. Clouds so I didn't use app.

Haven't been eating or sleeping well. Work is slowing down a little so I hope to get back on track.

21:10. Mile 1 in 9:44. Did core workout at fitness center half way through run then ran home and stretched.

39:22. 9:36 pace. 9:28, 9:42, 9:15, and 10:01 plus. Flat except for part of las mile. Ordered my garmin so i wont have to use my phone anymore.

39:06 with 9:32 ave pace. Ran first and second miles in @ 9:15 and slowed down somewhat for the 3rd and fourth miles. I didn't use my phone app. Can't wait to get my garmin. Was 80 degrees during run. I need to run earlier on my days off.

Biked 8 miles with Margaret. Came home and ran. GPS was off compared to what it has been saying when it has been working. I will find out next week when I get my Garmin.

39:10. With at 9:44 pace. Said 9:21, 9:28, 9:47, and 9:53. Each shout be slightly faster unless Garmin says the same next week. 82 degreees at end of run. Ran my circle K route.

41:39 with overall pace of 10:11 and a fastest mile at 9:44. Started slow trying to figure out my Garmin. This will take me a few days to figure out. Core after the run.

History deleted. I need to figure out how to put in Garmin app online. Was a fast run but I can't. Say how fast. If my memory serves me correctly, every mile was between 9:05 and 9:30. The garmin says on my circle K run that I hit each mile about 100 yards before my phone was saying I was there.

39:43. 9:53 pace. Town +. Had to to go about 15 yards further than normal. HR max 140 and ave 129.

Started just before 8. Was going to do 8. Changed to 7 and then 5.

51:32. 10:11 pace overall. Max HR 150. Ave 134. Ran 9:34, 9:20, then was going up slightly but up and heat got to me so was 10:08, 10:42, and 11:06. Walked and ran slowly @ 2 to get home. Was 82 degrees out when i got home.

I think my crazy schedule is getting to me.

40:47. 9:52 pace. 934, 1002, 956, and 1000. Sluggish. Hot.

Ave HR 135. 38:44. 9:30 pace with 930, 927, 934, and 928 splits. 68 degrees to start. Had to work hard to do this. Need to run more and get back to more core. I need a goal event.

39:57; 9:55 pace. 9:12, 9:51, 10:42, and 9:54 plus 16 sec. have not been eating well and have gained 5 lbs.

1:03:17; 10:28 pace. Holbrook. 10:07, 9:46, 10:05, 10:24, 11:08, and 11:08 plus 36 sec.

39:18; 9:37 pace. Ave hr 133. 9:30, 9:37, 9:46, and 9:40. 43 sec for. .09.

59:47; 9:48 pace. 10, 9:41, 9:59, 9:47, 9:42, and 9:44 plus a tenth at 51 seconds. 81 degrees to start and 88 to finish.

Was warm. I stopped in the shade for 2 minutes once and had to stop at stoplights several times. Took Gatorade.

38:23; 9:22 pace. 9:34, 9:33, 9:19, and 9:09. 46 sec for .1. This was in Mesa.

46:07. Ave speed 15.7 mph with max at 28.7mph. Ave hr 129 with max at 161. Just over 18 min for each 5 miles. Ran afterwards.

Ran 2.03 after` bike.

Swam .4 later in 9:23.

Was exhausted the next day and didn't get a run in on saturday because of it.

Don't know why running doesn't show up when I add cycling and swimming.

38:14; 9:21 pace. 9:25, 9:26, 9:13, and 9:25. Circle K. Did core afterwards. 40 times everything.

Only biked today. May run later.

40:02 with 9:48 ave pace. 9:50], 10, 9:39, and 9:47 splits. Holbrook run probably Circle K and back.

57:37 , 9:32 pace. 9:17 9:06, 9:4 9:35 9:42 9:38. Holbrook.

31:43 with 10:25 pace. Durango Colorado. 10:52 11:23 and 9:01.

39:58 with 9:56 pace. Ouray Colorado. River Loop. 9:38 10:24 9:28 and 10:02.

30:14 with 9:57 pace. Colorado Springs. 10:22 10:15 9:19 splits.

41:40 with 10:17 pace. Eagar AZ. 9:34 9:21 11:04 and 11:03 paces. First half down and second half up. Tried to do some pickups through the first 3/4 of run.

Eagar AZ. 40:05 with 9:54 pace. 9:41 9:31 10:06 10:17. Did some pickup but not as much as Tuesday.

Holbrook. 6.06 with 9:53 pace. 9:27 9:20 9:40 10:09 10:18 10:29. Navajo Blvd.

29:32 with 9:35 pace. 9:47 9:411 9:24 splits. 87 degrees to start.

Treadmill in Reno. 39:59 pace 9:54.

Treadmill in Reno. 29:20 with 9:41 pace.

30:30 with 10:08 pace. Reno.

Holbrook 59:5 with 9:51 pace. 10, 932, 10:12, 9:45, 9:50, and 9:49 plus 42 seconds.

Eagar. 10:15 pace 41:27. 10:29, 10:14, 10:30, and 9:51. Doesn't feel different elevation but is 2000 ft higher than Holbrook. I was very tired this morning.

Holbrook. 1:10:37 with 9:59 pace. Very hot when i ran. 9:42, 9:08, 10, 10:04, 10:37, 10:04, and 10:17 plus 43 sec.

9:42 pace. 39:02.9:07, 9:15, 10:29, and 9:53 plus 16 sec. Holbrook.

Eagar. 39:24 with 9:43 pace. 8:59, 9:13, 9:43, and 10:51 plus 39 sec.

Eagar. 39:43 with 9:46 pace. 10:10, 9:37, 9:54, and 9:31 plus 31 sec.

Holbrook. 38:339:24 pace. 9:29, 9:25, 9:22, 9:25 plus 52 sec.

Holbrook. 58:27 with :38 pace. 9:14, 8:59, 9:49, 9:59, 9:49, and 9:56 plus 41 sec.

Eagar. 40:52 with 10:05 pace. 10:48, 10:30, 10:21, and 8:42 plus 29 sec. first run from 5th wheel. Margaret is Eagar working now too.

Eagar. Started earlier so ran 5. 50:16 with 9:54 pace. 10:41, 9:57, 9:53, 10:21, and 8:43 plus 40 sec. first mile is all up. Next 3 ups and downs. Last is down.

Holbrook. 1:00:43 with10:01 pace. 9:51, 9:23, 10:13, 10:03, 10:08, and 10:22 plus 41 sec. My max VO2 has been 50 or 51 and currently went back to 50. My cadence is usually in the green zone with some blue. My training effect is 2.8 today. I am not sure if I ever get above 3. I would have to go back and look at my best workouts to know. My ave. HR today was 135 with a max of 163 today. I. Don't think I get my max that high usually.

Also did core workout before run. 40 times everything. Min high plank.

40:57 with 10:05 pace. Pretty sore from friday run and 7 hours of yard work. 10:14, 9:37, 9:49, and 10:35 plus 40 sec. ave HR 129 with 143 max. Started as Circle K run but changed half way because of mosquitoes in the desert. Holbrook run.

42:41. Hit a wrong button and got my miles off of the laps. Overall pace 10:26 per mile. Ave HR 123 and max at 163. Wasn't feeling right and didn't push. Eagar run.

47:57 with 9:28 pace. 9:59, 9:33, 9:29, 9:44, and 8:37 plus. Eagar.

1:00:39 with 9:56 pace. Core in weight room before run. Eagar. Was warm by the end of the run and I didn't have water.

32:11 with 10:31 pace. Max HR 132. 11:28, 11:13, and 8:56 plus35 sec. had a hard time getting going. Very poor training effect at 1.9. Eagar.

59:12 with 9:47 pace. Max HR 146. 9:25, 9:26, 9:59, 9:47, 9:49, and 1:13. Holbrook. Warmer here.

37:24 with 9:15 pace. Holbrook, circle K alternate. 8:47, 9:17, 9:20, and 9:34 and 26 sec. Changed route because of dogs loose. Max HR 148. Ave cadence 172. Max cadence 193. Alternate route had more elevation loss and gain. Max VO2 is 51. Tried to keep pace high. Warmed up more than I usually do before a run.

AM Eagar. 38:54 with 9:34 pace. 10:24, 9:36, 9:54, and 8:29 with 31 sec to end. First mile is up. 2nd and 3rd are up and down. Last mile is down.

AM Eagar. 48:53 with 9:38 pace. 10:39, 9:49, 9:44, 9:46, and 8:18 with 36 sec to end. Same course half mile further out before turn around.

AM Eagar. 41:08 with 10:07 pace. 11:09, 10:15, 10:07, and 9:02 with 35 sec to end. Sluggish after last weekend trip.

AM Eagar. 39:51 with 9:47 pace. Felt better than yesterday. 10:36, 9:52, 9:58, and 8:51 with 34 sec to end.

Ran 3 Separate runs. First with Margaret to RV Dome. .85 miles at 9:53 pace. Then i lifted upper body and did some core.

While Margaret finished her workout I ran 1.05 around the football field in the dome. That was 5 laps around the soccer markings and back of the end zone. I ran 100 yards of each lap as hard as I could. Overall pace was 9:05.

I then picked up as much trash as I could find in the dome, on the field mostly.

Ran back to the trailer. .85 miles at 9:08 pace.

Was windy both ways. Especially going back to trailer.

AM Mesa. 41:14 with 10:02 pace. 10:07, 10:20, watch messed up laps. Not sure what I did to make it do that. I ran an another mile in there at 10:10. Ran last 5 minutes at 9 min pace. Was fairly windy.

PM Eagar. 39:30 with 9:41 pace. 10:20, 9:40, 9:51, and 8:54 with 45 seconds. Very windy.

PM Eagar. 38:19 with 9:24 pace.9:57, 9:29, 9:47, and 8:29 with 37 sec to end. Windy.

PM Eagar. Different course with fewer hills. 39:28 with 9:39 pace. More ups at the end. 9:27, 9:08, 9:57, and 10:10 with 47 sec to end. Windy.

AM Holbrook. Navajo. Blvd. course. 57:04 with 9:26 pace. 9:17, 9:08, 9:41, 9:34, 9:37, and 9:22 with 26 sec to end. 59 degrees to start and windy throughout.

PM Eagar. 37:46 with 9:15 pace. 9:44, 9:17, 9:35, and 8:27 with 42 sec to end. Windy.

PM Eagar. 3:11 with 9:23 pace. 9:46, 9:22, 9:51, and 8:35 with 38 sec. end. Windy.

Noon Holbrook. 58:02 with 9:36 pace. 9:11, 9:00, 9:35, 9:36, 9:52, and 10:20 with 27 sec to end. I had a dentist appt. so I ran later. It got warmer the last half of the run. I thought I could keep it closer to 9:15 miles but the ups in mile 3 and 5 took it out of me.

Holbrook circle K run. 9:59 pace.

Springerville fitness center 17:27. Treadmill. Ran one hard 8 minute mile on treadmill.

Eagar. 38 min. 9:21 pace, best mile 8:34

Ran to and from springerville fitness center. 1..68 miles in 14:46. And back 1.77 miles in 17:48.

Eagar. Up and down central. 59:36. Best mile 9:28. Worst 10:17.

TREADMILL. Springerville?? 31:23

Mexico on the beach. Slow running in sand. Best pace was 11 min..

Mexico on roads. 10 min pace. Best mile 9:20.

Eagar PM. 39:08. 9:47,9:51,9:57,8:51. Last mile down.

Ran to fitness center, worked out and then ran back. Average pace was 9:17.

58:41 with 9:40 pace. 9:44,9:40,9:48,9:45,10:12, and 8:53.

Eagar pm. 38.03 with pace of 9:21. 9:44,9:22,9:45, and 8:36.

To fitness center to workout and then back same route. 38:31 total time. Ave pace 9:21.

Holbrook run. 31:43 with 10:08 pace. Was out of it.

Eagar pm. 40:14 with 9:54 pace. 10:36,9:59,10:17, and 8:49.

Eagar pm. 38:47 with 9:32 pace. 9:58,9:41,9:44, and 8:44.

Rode bike in Holbrook with Margaret and then ran home from biking start. Best mile 9:21 last mile up 8th ave 10:02

38:23 wth 9:25 pace. Best mile 8:22 going down.

Holbrook circle k run. 37:40 with 9:14 pace. 8:58,9:25,9:21, and 9:19. Flat run. Moved this weekend.

Eagar pm. Ran up 260 2 miles then back. 39:02 with 9:33 pace. 9:10,10:25,9:28, and 9:12. Out was up and back slightly down.

4th Ave 4th St. loop. 40:07 with 9:57 pace. 10:40,10:09,9:18, and 9:44. 221 foot up in first 1.5 miles. Down afterwards.

4th loop. 37:44 with 9:22pace. 9:59,9:57,8:55, and 8:41.

4th loop. 38:05 with 9:26 pace. 9:32,9:42,9:16, and 9:16.

Golf course path run. Best mile 9:01.

Mesa on adobe. 36:47 with 8:57 pace. 8:48,8:59,9:02, and 9:02. We got Micah from his mission today.

Mesa. 37:22 with 9:06 pace. 9:13,9:05,9:08, and 9:05. Adobe.

Holbrook. 58:42 with 9:40 pace. All miles 9:29 to 9:54.

Tucson treadmill. 36:13 with 9:01 pace.

Tucson treadmill. 20:12 with 9:26 pace. Garmin times. Treadmill said I did two miles in 16:30. I ran very hard so I think treadmill is closer to the right data.

First Triathlon. Bike time 46:27. I need to look up the swim data

Eagar am. 1:02:46 with 10:06 pace. Started up and ended down. Slow run.

Eagar pm. 39 with 9:39 pace. All 10 and under. Best 9:16.

4th loop. Slow. Best mile 9:50.

Mesa. Adobe. 38:17 with 9:20 pace. Best pace 8:58 with slowest 9:39.

Eagar. 38:35 with 9:36 pace. 9:10 to to 10:01 ranged.

Eagar. 1:01:21 with 9:52 pace. One mile over 10 rest under 10 best 9:31.