Holbrook Runner

PM Eagar. 40:36 with 9:59 pace. 10:21, 10:20, 9:38, and 9:41 with 35 sec.

AM Eagar. 42:06 with 10:20 pace. 10:55, 10:38, 9:55, and 9:52 with 45 sec. very cold out.

AM. 30:58 with 10:11 pace. 10:45, 10:11, and 9:39 with 22 sec. still cold. Got sick.

Started anti biotic.

PM. 1:02:59 with 10:25 pace. 9:35, 10:12, 10:55, 11:19, 10:15, and 10:17 with 26 sec.

AM in the Dome. Did some sprints and some steps. Ran slowly for the most part. It is difficult running in the Dome because the bleachers don’t align well.

AM. 44:18 with 10:57 pace. Fastest mile was 10:30.

AM. 42:59 with 10:25 pace. Fastest mile 10:14.

PM. 39:06 with 9:37 pace. 10:11, 10:03, 9:22, and 9:00 with 30 sec. feeling better.

PM. 1:00:43 with 10:04. 9:45, 9:58, 10:27, 10:57, 9:39, and 9:39 with 19 sec. there are some significant ups on this course.

PM. 1:07:54 with 10:02 pace. 10:03, 9:53, 10:25, 10:33, 10:01, and 9:48 with 7:12 for .77 miles to end.

PM run. 24:52 with 9:32 pace. 9:23 and 9:34 with 5:55 for .61 miles to end.

AM. 42:30 with 10:30 pace. Still difficult in the cold mornings. 11:08, 10:38, 10:03, and 10:12 with 28 sec.

PM. 39:34 with 9:45 pace. 10:09, 10:16, 9:23, and 9:16 with 30 sec.

PM 1:12:31 with 10:03 pace. 9:46, 9:32, 10:07, 10:38, 10:17, 9:59, and 10:00 with 2:11 for .21 miles.

PM. 1:02:56 with 10:01 pace. 9:51, 9:47, 10:24, 10:36, 9:29, 9:49, and 2:59 for .29 miles. I have been doing variations on the same course with the toughest miles being the same elevation rises. Not consistent but feeling better. I was starting to train for a marathon because Tim wanted to run one in May or June. He injured his shoulder and isn’t running now. He plans to do 10 K in May and a half next September. He was going to come here but not now. He said he is thinking about a marathon in a year. I am not sure what my plan will be.

PM treadmill. Wind was bad last night. 50:45 with 10:08 pace. 9:41, 10:04, 10:20, 10:18, and 10:19. Supposed to be bad today and tomorrow too. Gusts up 55 mph. Windchill has been very cold.

Wind finally died down. PM run. 58:08 with 9:36 pace. 9:32, 9:46, 9:58, 10:22, 9:05, and 8:53 with 31 sec. wind chill was in the low 30s when finished.

PM run. Started out knowing course I wanted to run but hadn’t run it before so I didn’t know exactly how far it was. When I was close to the end I knew that I could make 10 miles by making one additional short loop in the neighborhood. I felt pretty good so I did it. 1:45:38 with 10:24 pace. I knew I was going farther so I tried to keep the pace as close to 10 min as possible. That only worked for a few miles. 9:54, 10:06, 10:46, 10:54, 10:27, 10:31, 10:08, 9:59, 10:28, and 10:37 with 1:48 to finish. This is the longest I have run since my last marathon almost 2 years ago.

I was going to run a marathon in June with Tim but he is not planning to do that anymore because of an injury. I am not sure what my goal is except to keep my miles up higher than I had been keeping them. Since I upped my miles I have lost 7 lbs.

AM Eagar. Legs tired today. 1:03:25 with 10:31 pace. 10, 10:06, 11:01, 11:14, 10:04, and 10:39 with 22 sec. A dog stopped me for @ 5 minutes.

AM run. 10 degree wind chill. 29 mph headwind for over half of the run. 29:23 with 11:27 pace. 12 and 11:01 pace with 6:22 for .56 miles. Brutal run.

PM run. 58:53 with 9:46 pace. 9:42, 9:58, 10:25, 10:31, 9:12, and 8:51 with 14 sec.

PM run. 58:55 with 9:46 pace. 9:44, 9:48, 10:29, 10:37, 9:08, and 8:50 with 19 sec.

PM run. 1:47:20 with 10:05 pace. Tried to keep heart rate at 130 or above. It averaged to 129. 10:05, 10:22, 10:39, 10:36, 10:05, 9:46, 9:09, 9:23, 10:08, and 10:26 with 6:41 for .65 miles. There was some wind.

PM run with Levi. Mixed a few sprints in. 39:23 with 9:44 pace. Ave heart rate of 136. 10:35, 9:52, 8:55, 9:36 into the wind. 25 sec to end . Walked and sprinted another mile afterwards. Minimal sprints. Wind was really blowing. Stretched for about a half hour with Levi after doing push-ups crunches and situps.

PM run. 57:03 with 9:27 pace. 9:07, 9:28, 10:17, 10:31, 8:42, and 8:41 with 17 sec. trying to keep heart rate above 130. Ave. Was 137. No work today. Waited for temp. To rise before running.

Treadmill 38:38 with 9:32 pace. 9:06, 9:27, 9:33, and 9:59 with 32 sec. PM run but windchill about 10 degrees. Ave. Heart rate 141.

PM run. 39:06 with 9:39 pace. 10:42, 10:13, 8:50, and 8:54 with 27 sec. first two miles had a decent headwind. Ave heart rate 132.

Foot hurting so I took the day off.

AM run. Ran to Dome did four miles, one at a time on track, then ran home. Streets had considerable snow on them.

1.44 to Dome. HR 131 about 12 inches of snow on the road.

1.01 track. 8:54 pace. Didn’t add up for distance on track so I followed the watch. HR 135

1.01 track lane one again. 9:35 pace. Still ran further than track should be and followed watch.HR135

1.01 track lane 3. Distance was right at 8 times around. 9:34. HR 132

1.02 lane 3. 9:40. I ran hard lap then easier alternating. HR 136

2.10 from Dome to home. 21:30 with 10:14 pace. 10:30 and 10:02 with 58 sec. Road was much less snowy. HR 129

We had between 12 and 15 inches with it still snowing when we woke up this morning.

Started out planning to do 10 but after the first 2 miles I noticed that my HR was staying above 160. I decided not to push it at all and cut the run short. HR Ave. was 166 and max was 185. 1:16:31 with 10:32 pace. 9:43, 9:58, 10:33, 11:09, 11:06, 10:38, and 10:32 with 2:52 for last .26 mile. 57 min was in zone 5. Not sure what was going on. HR is still above 80 half hour after the run.

PM run. 38:07 with 9:25 pace. 9:43, 9:55, 9:11, and 8:56 with 21 sec. Felt good. Foot a little sore and some knee soreness but not while running. Ave. HR 144.

PM run. 57:43 with 9:34 pace. 9:07, 9:25, 9:57, 10:14, 9:13, and 9:26 with 20 sec. Ave. HR 131.

Traveling for work from early until late. Norun.

Traveling for Dr. Appt. no run.

Work day. Didn’t run because I am exhausted.

AM run. 59:14 with 9:49 pace. Ave. HR 127. Felt a little sluggish and couldn’t keep HR above 130. 9:17, 9:55, 10:29, 10:27, 9:14, and 9:35 with 17 sec. Getting windy but warmer out than it has been. It was in the low 50’s when I ran.

PM run. 55:48 with 9:14 pace. 8:57, 9:12, 9:43, 9:51, 8:55, and 8:49 with 20 sec.

PM run. 37:40 with 9:18 pace. 9:52, 9:41, 8:56, and 8:47 with 24 sec.

TulumPM. Barefoot on the beach. Two runs. 9, 9:44, and 9:20 with 38 sec. 9:41 with 17 sec. feet were hurting after the run.

Tulum on the beach. Two runs. 21:02 with 9:48 pace. 9:21 and 10:03 with 1:39 and 9:50 and 9:53 and 53 sec. had shoes.

Similar Valley. AM. 49:18 with 9:22 pace. 9:10, 9:21, 9:15, 9:38, and 9:31 with 2:23 to finish. Feet aren’t feeling great. HR 131. Flat run.

Simi Valley AM. 44:36 with 10:26 pace. 11:03, 10:39, 10:06, and 10:05 with 2:43 to finish. Feet hurt. HR 154.

Eagar PM. 40:50 with 10:03 pace. 10:03, 10:49, 9:49, and 9:36 with 32 sec. feet hurt. Will wait to run. HR 137.

Eagar PM. 30:11 with 9:53 pace. 10:16, 9:42, and 9:41 with 32 sec. feet hurt but feeling a little better than Monday. Tried to run as flat as possible. HR 138.

Treadmill. 28:40 with 9:26 pace. 8:51, 9:41, and 9:45 with 22 sec. Ave HR 145.

PM Eagar. 39:09 with 9:19 pace. 9:18, 9:28, 9:17, and 9:21 with 1:45 for .2. Ave. HR 136. Trying for less hills so ran loops in the neighborhood.

PM run. 29:30 with 9:28 pace. 9:23, 9:36, and 9:24 with 1:05 for .12. Did loops. Ave. HR 147.

PM run. Ran two 3 mile with a break of about 10 min. In between. Both sets were 9:44 per mile. Ave HR were 132 and 134. Third and fourth miles were slowest at 10 and 10:26. Fastest was 9:18 with rest being clustered around 9:30 some faster some a little slower.

My heel spur is really hurting me. I am going to take some time off. I will walk and ride my bike as much as possible. It has been a week since I ran. Heel is feeling a little better but not enough to run. I will try again in another week. I can’t afford to have another surgery until next fall because of plans for the summer.

Treadmill. 9:16. Foot feels a little better.

Mesa AM. 30:51 with 10:03 pace. 9:48, 9:55, and 10:24 with 44 sec. flat run.

Mesa AM. 29:56 with 9:45 pace. 9:49, 9:42, and 9:52 with 42 sec. HR 131.

Eagar AM. 31:55 with 10:16 pace. Mostly flat. 10:22, 10:20, and 10:06 with 1:08 to finish. Warmer out. Got new shoes. Ave. HR 142.

Eagar flat run. 21:45 with 10:18 pace. 10:26 and 10:14. Ave HR 150.

Eagar AM. 20:17 with 9:54 pace. 10:39 and 9:12. Ave. HR 148. Doing a lot of stretching. Foot is feeling a little better.

Eagar AM. 40:22 with 9:58 pace. 10:25, 10:16, 9:30, and 9:42 with 28 sec to finish. Strong headwind mile 1 and 4. Feet feel better. Getting up early to exercise again. Ave. HR 132.

31:55 with 10:13 pace. 10:23, 10:22, 9:53 with1:16 for.12 miles.

32:28 with 10:23 pace. 10:39, 10:29, 10:03 with 1:17 to finish .13 miles. Ave. HR 126.

39:38 with 9:48 pace. 10:03, 10:02, 9:17, and 9:52 with24 sec for .05 miles. Ave. HR 133.

32:11 with 10:16 pace. 10:24, 10:26, 9:59, and 1:21 for last.13 miles.

41:24 with 10:14 pace. 10:54, 10:42, 9:43, and 9:39 with 25 sec for .05 miles. Ave. HR 134.

Two runs. 31:1 with 10:01 pace. First 3.11 miles. Treadmill both runs. 9:28 with 9:12 pace. First run Ave HR 137 second run Ave HR 127.last mile was 9:12 first three were right around 10 minutes.

38:52 with 9:35 pace. 10:13, 10:06, 9:04, and 9:03 with 26 sec for.05 miles. Ave. HR 132.

42:03 with 10:22 pace. 11:00, 10:43, 9:47, and 10:00 with 32 sec for .06. Ave. HR 123.

Five runs at school for the Elk Dash. I ran in between as well. Fastest pace was 9:16 with fourth grade.

40:05 with 9:53 pace. 10:25, 10:16, 9:19, and 9:37 with 28 sec. for.06 miles. Ave. HR 136. Ran a mile after. 9:34 pace. Ave. HR 132.

1:00:53 with 10:03 pace. Fastest mile 9:36 and slowest 10:45. Mile four slowest and mile five fastest. Ave HR 133.

Ran six mile course but stopped in the middle for a few minutes. Both under 30 min. Best mile was 8:59 the fifth mile. And slowest was the third mile at 10:39.

7.25 miles outside and then 1.02 on treadmill. Very windy outside. Treadmill mile was fastest at 9:18. Two miles right around 9:30 . Ran a new course.

Eagar afternoon running. Two runs 4.05 and .51. First run 40:09 with 9:54 pace. 10:54, 10:11, 9:10, and 9:24 with 31 sec to finish. Then ran .51 miles at 8:04 pace.

Eagar pm. 40:47 with 9:43 pace. 9:39, 9:44, 9:33, and 10:12 with 1:40 to finish .2 miles. Average HR 145. Ran around the neighborhood so less elevation climb.

Eagar pm run. 39:45 with 9:47 pace. Hilly run. 10:10, 10:05, 9:24, and 9:37 with 29 sec to finish. Ave. HR 137.

Mesa am run. 59:18 with 9:49 pace. Ran with Don. He ran 13 but I just did 6. 9:24, 9:16, 9:35, 10:00, 10:01, and 10:34 with 26 seconds to finish. Don was a bit overheated when he finished, because I didn’t want to run earlier.

Flagstaff am run with Slade. Ran slow for the first three and then picked up the pace alone for the last mile. 44:11 with 10:54 pace. 11:12, 11:04, 11:11, and 10:12 with 31 seconds to finish. Ave. HR 126.

Flagstaff am run with Slade. 44:45 with 11:02 pace. 10:37, 11:35, 11:18, and 10:40 with 36 seconds to finish. Ave. HR 117.

Eagar run. 40:55 with 10:05 pace. 10:41, 10:12, 9:34, and 9:51 with 36 seconds to finish. Ave. HR 131. Hilly course.

Illertissen Germany running. 8:51, 9:22, 9:33, 9:34, and 9:36 with 37 seconds to finish. Ave. HR 143. Elevation 1670 feet with total changes of 22 feet.

Illertissen Germany. 1:00:22 with 9:37 pace. 9:08, 9:28, 9:45, 9:30, 9:42, and 9:59 with 2:49 to finish. Ave. HR 128. Elevation 1667 with total change of 38 feet.

Grossbeeren Berlin run. 36:09 with 8:55 pace. 8:36, 8:53, 8:45, and 9:26 pace with 30 seconds to finish. Ave. HR 138. Elevation 132 feet with total change of 15 feet. This run was after being a tourist all day first. I already had over 12,000 steps when I went running.

39:14 with 9:40 pace. Großbeeren. 9:26, 9:32, 9:38, and 9:59 with 38 seconds. Average HR 127 and 2.4 training effect. Elevation 132 to 161. Felt good.

1.11 and 1.10 miles at 9:44 and 9:42 paces. Venice Italy on the beach. Ave. HR 132 and 123. Training effect was 1.7 and 2.1. Cadence was high for both segments. Elevation was minimum at negative 22 feet to 3 feet above sea level maximum.

Bad Wildbad Germany. 45:20 with 10:57 pace. Monster mountain for the first half of the run and then down. 13:29, 11:58, 9:59, and 8:39 with 1:15 for the last .14. Ave. HR 123. Elevation between 1538 and 2204.

50:12 with 9:34 pace. Mesa. Ran with Don. 9:41, 9:34, 9:35, 9:33, and 9:32 with 2:18 for .25 miles. Ave. HR 132. Elevation 1253 to 1266. Pretty flat. Ran canals. First run after trip to Germany and Italy. 2.7 training effect.

Hot PM run in Eagar. Walked some. 9:48, 9:59, 10:49, 9:36, and 9:45 with some change at the end of each segment. First part Ave. HR 136 and second part 134. Training effects of 3.0 and 2.6. This was a tough run. Back at 7000 feet.

39:30 with 9:43 pace. 10:16, 10:16, 9:11, and 9:14 with 32 seconds. Ave. HR 156. Training effect of 4.5. Difficult am run.

41:25 with 9:36 pace. 9:47, 9:43, 9:26, and 9:40 with 2:49 for .31. Ave. HR 136. TE 3.0.

39:20 with 9:44 pace. Eagar AM. 10:17, 10:15, 9:16, and 9:10 with 30 seconds. Ave. HR121. TE 2.0. My difficult hill run.

Eagar hill run AM. 40:38 with 10:02 pace. 10:36, 10:28, 9:34, and 8:59 with 27 seconds. Ave. HR 128.

41:49 with 9:40 pace. Eagar AM. Neighborhood run. 9:45, 9:42, 9:32, and 9:47 with 3:03 for last .32 miles. Ave. HR 130. TE 2.5.

Ran at girls camp up above Vernon. AM. 10:25, 11, 9:51, 10:31, 10:58, and 10:03 with 2:02. 1:04:51 with 10:27 pace. Ave. HR 134 and 2.8 TE. Elevation 7777 to 7978.

Eagar AM run. 41:48 with 9:43 pace. 9:58, 9:45, 9:30, and 9:44 with 2:51 for .30. Ave. HR127. Neighborhood.

Eagar PM. Hill run. 9:58, 9:58, 9:37, and 9:53 with 33 seconds. Ave.HR 145 with TE 3.5.

Eagar AM. 1:00:39 with 10:16 pace. 10:17, 10:12, 10:37, 10:47, and 9:45 with 9:57 for .9 miles. Ave. HR 134. TE 3.1.

Eagar AM. Two runs. 42:19 with 10:05 pace and 8:59 with 8:47 pace. 10:03, 9:54, 10:10, and 10:16 with 1:57 for . 20 miles. Then 8:49 with 11 sec for .02. Ave HR. 139 for first 4 and then 108 for last mile. 3.3 TE the 1.3 TE.

Eagar AM. 9:56 and 9:35 with 1:09 for .13 miles. HR 122.

Eagar AM. 40:25 with 9:58 pace. 10:22, 10:16, 9:30, and 9:46 with 33 sec. for .06. HR 126.

Eagar AM. 40:02 with 9:54 pace. 9:52, 9:53, 10:02, and 9:51 with 23 sec. for .04. HR 126.

Eagar AM. 1:03:57 with 10:37 pace. 10:10, 10:16, 10:52, 11:08, 10:25, and 10:47 with 19 sec. for .03. HR 124.

Eagar AM. 49:58 with 9:57 pace. 9:56, 9:51, 9:58, 10, and 10:03 with 11 sec for .02. HR 127.

Eagar AM. 41:42 with 10:16 pace. 11, 10:46, 9:46, and 9:42 with 30 sec. HR 122. Hilly run.

Eagar AM . 49:51 with 9:46 pace. 9:56, 9:32, 9:48, 9:51, 9:46, with 58 sec for .1. HR 131.

Eagar AM. 40:15 with 9:56 pace. 10:16, 10:15, 9:42, and 9:36 with 26 sec. HR 127. Hilly course.

Eagar PM. 50:15 with 9:51 pace. 9:52, 9:40, 9:52, 9:56, 9:57 with 59 sec. HR 138. TE 3.0.

Eagar AM. 41:27 with 10:14 pace. 10:48, 10:35, 9:48, and 9:45 with 31 sec. HR 124.

Eagar AM. 10:00, 9:50, 10:00, 9:53, 9:41, with 1:08 for .12. HR 128. Neighborhood run.

Eagar AM. 1:13:41 with 10:09 pace. 9:58, 10:29, 11:04, 10:42, 9:31, 9:37, and 9:50 with 2:30 for .26. HR 130. 3.0 TE.

Eagar AM. 50:28 with 9:54 pace. 10:44, 9:35, 9:46, 9:35, 9:50 with 58 sec for .1.HR 130.

Eagar AM. 51:50 with 10:09 pace. Neighborhood run. 10:27, 10:12, 10:19, 10:08 and 9:48 with 58 sec for last .11. HR 119.

Eagar AM. 10:39, 10:28, 9:26, 9:24 with 2:41 to end. HR 126.

Eagar PM. 49:43 with 9:45 pace. 9:48, 9:42, 9:52, 9:49, and 9:38 with 55 sec. HR 129.

Eagar AM. 1:23:05 with 10:22 pace. 10:07, 10:27, 10:49, 10:01, 10:11, 9:59, and 10:44 with .06 sec. HR 126.

Eagar AM. 40:14 with 9:56 pace. 10:43, 10:18, 9:16, and 9:35 with 23 sec. HR 125. Hilly course.

Eagar AM. 50:01 with 9:48 pace. All miles under 10 min. HR 130. Neighborhood run.

Eagar AM. 1:01:11 with 9:51 pace. 10:05 then all under 10. HR 122.

Eagar PM. 25:01 with 9:29 pace. 9:38 and 9:22 with 6 for .64. HR 130.

Eagar AM. 1:00:27 with 10:01 pace. 9:55, 9:57, 10:27, 10:30, 9:30, and 9:50. HR 127.

Eagar AM. 49:26 with 9:41 pace. 9:58, 9:44, 9:46, 9:38, and 9:26 with 54 sec to finish. HR 122.

Eagar AM. 1:02:00 with 10 pace. 10:31, 10:45: 10:59, 9:43, 9:14, and 8:50 with 1:58 for .2. HR 120.

AM. 42:47 with 10:09 pace. HR 126.

AM 44:44 with 9:51 pace. HR 122.

AM. 50:03 with 9:48 pace. HR 134. Runs have been in the 50 degree range in the AM and as high as 84 degrees if I run int the afternoon. The hills are getting easier. Trying to decide if I will train for a long run. I have been increasing mileage slightly and been getting to bed early and getting up early most mornings.

Ran with Don in Mesa. 1:11:17 with 10:08 pace. Ran canals. Started run at 5:20 AM and it was 84 degrees for most if not all of the run. The sun only hit me a little bit at the end. 10:02, 9:49, 10:00, 10:07, 9:58, 10:00, and 10:43 with 38 sec for the last.03. The heat got to me at the end. Don pulled away at the end but we ran together for most of the run, I think about 6.25 miles. He took it easy on me. Ave.HR 123, training effect 2.5. Cadence was a little slower than it has been in Eagar. It was almost 30 degrees warmer than my Eagar runs. Ave. elevation about 1255 feet. Normal runs are 7000 and above.

No run. Got back from the valley late last night and then struggled to sleep.

1:01:04 with 9:49 pace. Eagar AM. 9:53, 9:48, 9:50, 9:48, 9:51, and 9:50 with 2:05 for last .22. HR 136. Training Effect 3.2. Ave. cadence faster but Mac lower. Max vo2 went down a point. I felt like I had to work harder even though I avoided a lot of elevation changes to the extent I could. I am wondering if intermittent fasting without getting enough calories could be the reason.

No run. Struggled to sleep last night.

Eagar AM. 1:24:07 with 10:22 pace. 9:57, 10:14, 10:54, 10:26, 9:56, 10:28, 10:32, and 10:33 with 1:07 for .11. Ave. HR 125. Training Effect 2.5. Max vo2 stayed at 49. I still felt a little drained. In addition to the intermittent fasting, I have not been eating baked goods. I am wondering if that is keeping me from getting enough calories. Another week of that. I didn’t run Tuesday or Thursday because of not sleeping the night before. If I run 5 tomorrow I will still get over 26 miles this week.

Woke up really sore today. Had a total of just over 31,000 step day yesterday with the 8 mile run. I am not stretching enough because I don’t get up early enough to stretch more and then get to work on time. Stretching more today. Eagar AM but the sun was out and it was hot at first, then some clouds came. Was 62 degrees when I started and 75 degrees at the end. 51:39 with 10:01 pace. 9:54, 9:42, 9:58, 10:14, and 9:19 with 1:31 for .15. Ave. HR 126 with training effect of 2.3. Max vo2 went back up to 50. I have had 33 days in a row meeting my 10,000 step goal.

Eagar AM. 52:33 with 10:15 pace. Dogs changed my path. I made it up as I went. 10:14, 10:49, 10:30, 9:53, and 9:56 with 1:10 for the last .12. Ave. HR 119. TE 2.1.

Eagar AM. 54:43 with 10:43 pace. Running more slowly lately for some reason. Fastest mile was 9:52 and slowest was 11:35. Ave. HR 125.

Eagar AM. 33:56 with 10:16 pace. 10:14, 10:30, and 10:07 with 3:04 for .31. Ave. HR 134. Had. 8 min with HR above 167. Ended at Margaret’s gym and rode home with her.

Eagar PM. 1:16:29 with 10:25 pace. Was hotter than I thought and I overheated. Ave. HR 132. Best mile was 9:58 and worst was 10:51.

Eagar AM. 1:02:17 with 10:19 pace. Best mile 9:48 and worst 11:08. Ave. HR 131. Training effect has had me in the 3.0-4.0 range lately.

Struggled to sleep last night. Was up and running by 4:17 AM. 1:14:03 with 10:11 pace. Best mile 9:39 and worst 10:54. Three miles were under 10 minutes. Ave. HR 125. TE 2.3. Max vo2 went down to 48 the last few runs.

Eagar AM. 1:13:52 with 10:08 pace. 10:18, 10:18, 10:46, 10:41, 9:52, 9:42, and 9:29 with 2:44 for .28 miles. Ave.HR 123. Started right at 5 am with a flash light. Had a hard time warming up.

1:01:20 with 10:09 pace. 9:59, 10:07, 10:42, 11:09, 9:34, and 9:25 with 24 sec. to finish. Ave. HR 138. TE 4.0. App told me to take 51 hours to recover. I walked to and from work today and then walked with Margaret after work. Will run 10 miles tomorrow to get the rest of the miles I need this week.

Eagar AM. 1:58:59 with 10:35 pace. Miles mostly between 10 and 10:30 with two at 11 and one 11:37. HR 124. Ran out towards Show Low.

1:02:14 with 9:57 pace. HR 126. Neighborhood loop.

1:07:26 with 11:03 pace. Sluggish the whole time. HR 123.

51:12 with 10:02 pace. 10:08, 10:14, 10:02, 9:59, and 9:54 with 55 sec for .1. HR 127. Neighborhood run.

AM. 40:03 with 9:51 pace. 10:23, 10:19, 9:26, and 9:22 with 30 sec. HR 121.

Tucson treadmill. Treadmill said 5.7 miles. Watch said 4.25. 43:47 with 10:18 pace. Treadmill was short and narrow. Very difficult to run on. HR 122

Exhausted from Tucson trip..

Still very tired.

AM. 1:02:54 with 10:25 pace. 9:59, 10:32, 11:06, 11:10, 9:52, 9:55, with 21 sec. HR 142. TE 3.8.

AM. 1:01:43 with 10:11 pace. 9:59, 10:25, 10:45, 10:47, 9:30, 9:44, and 33 sec to finish. Changed course because of a dog. Starting to feel sick. Max vo2 staying at 47.

Sick. No energy.

I’m not feeling well.

Three treadmill runs in evening. Have been sick. Fastest mile 9:52 and slowest 10:22. Ave HR @126.

AM. 54:26 with 10:38 pace. Slow run. Fastest mile was 10:20. Ave. HR 123.

Mesa in the AM. Ran out Adobe and then down canal and back. 1:10:47 with 9:57 pace. 9:51, 9:52, 10:01, 10:08, 9:59, 10:07, and 9:51 with 58 seconds for.11. Ave. HR 121. Elevation varied by 35 feet. Running is easier in Mesa because it is flat, no hills. Also no elevation.

AM normal hilly course. 41:31 with 10:14 pace. 11:11, 10:35, 9:37, and 9:36 with 32 seconds. Running up first miles in the cold was tough. Ave. HR was 121.

AM. 1:03:12 with 10:19 pace. All miles right around 10 min. Ave. HR 122.

AM. 54:31 with 10:40 pace. Slow. All miles between 10:30 and 10:52. Ave. HR 153. Not sure why this run was so tough.

40:54 with 9:58 pace. 10, 10:49, 9:39, and 9:26 with a min to finish. Ave. HR 147. For some reason this was a tough run too. Not sure why.

AM. 51:15 with 10:03 pace. 10:29, 10:57, 10:15, 9:20, and9:16 with 58 seconds. Ave. HR 130.

AM. 51:19 with 10:03 pace. 10:02, 10:04, 10:08, 10:11, and 9:51 with 63 seconds to finish. HR 130.

AM. 1:05:38 with 10:35 pace. Cold and hills. Best mile 9:52. HR 115.

AM. 53:52 with 10:33 pace. Best mile 9:51. HR 118.

AM treadmill. Bitter cold outside. Didn’t run for a week because I had a lot of work Friday and Saturday and I got very ill, flu symptoms, late Saturday night. This treadmill run was OK but my watch is always way different than the treadmill. I use watch stats.

AM Mesa. 47:25 with 9:18 pace. 8:41, 8:41, 9:23, 9:57, and 9:45 with 58 seconds. HR 141. I like running on flat ground.

AM Mesa. 9:06, 9:00, 9:33, 9:34, and 9:22 with 58 sec. 47:32 with 9:18 pace. HR 132. Max VO2 increased to 50 again. I enjoyed running in the warmth and mostly flat the last two days. Micah and Kaylonnie’s wedding was very nice. I am learning that I don’t sleep well when I am not in my own bed.

PM Eagar. Neighborhood loops. 48:39 with 9:31 pace. 9:13, 9:27, 9:36, 9:42, and 9:38 with 1:03 to end. HR 141. Only @46 feet difference in high and low elevations. I like this run but am sometimes bothered by dogs on this route.

PM run. 61 degrees outside. 1:20:21 with 9:54 pace. 9:44, 9:49, 10:15, 10:25, 9:48, 9:42, 9:33, and 9:52 with 1:14 to finish. HR 143. Training effect 3.9. Cadence is better on PM runs. Elevation difference is 241 feet. Most of the climb is between 1.5 miles and 4.5 miles with slight climbs in miles 1 and 6. I’m not running as many days a week because of work and home renovation work. I run better when it is not so cold and dark outside. Cold I can take. Dark I can take. Cold and dark is becoming a little much.

PM run Eagar. 58:43 with 9:40 pace. 9:19, 9:30, 9:51, 10:18, 9:27, and 9:35 with 43 seconds to finish. HR 145 with 3.9 TE. Regular 6 mile hilly run. 63 degrees outside.

AM run. 45:35 with 10:58 pace. Slow and cold run. All miles around 11 min pace. HR 118.

PM run. 1:00:54 with 9:44 pace. Neighborhood run. 9:34, 9:41, 9:41, 9:52, 9:49, and 9:54 with 2:22 to finish. HR 136. 64 degrees outside.

AM run. 45 degrees out. 1:03:41 with 10:33 pace. 10:30, 10:48, 11:14, 11:15, 9:51, and 9:47 with 17 seconds to finish. HR 122.

AM run 37 degrees outside. Neighborhood run, fewer hills. 59:45 with 9:38 pace. 9:37, 9:37, 9:43, 9:44, 9:22, and 9:50 with 1:51 to finish. HR 136.

PM run. 1:21:25 with 9:52 pace. 43 degrees outside. 9:39, 9:54, 10:13, 10:21, 9:47, 9:30, 9:30, 9:59, with 2:31 to finish. HR 137. TE 3.2.

PM run 32 degrees outside. 1:00:36 with 9:56 pace. 9:53, 10:09, 10:47, 10:41, 9:10, and 8:58 with 57 sec to finish. HR 129.

AM run. 41 degrees outside. 51:51 with 10:10 pace. Mostly 10+ min miles. HR 127.

PM run. Neighborhood. 1:00:37 with 9:47 pace. 9:44, 9:40, 9:49, 9:48, 9:48, and 9:57 with 1:52 to finish. HR 135. Ran after working on the house all ay and then worked more after I ran. I have been sacrificing running to work on the house more.

PM Run. All miles between 9:43 and 10 min. HR 136.

PM run. 8:48 best mile. Hilly route mile 4 10:02. HR 135.

AM run. Slower pace. HR 118.

AM run. Slow.

AM run. Slow. HR 122

PM run. 38:54 with 9:29 pace. HR 136.

PM run. HR 126. 1:01:50.

AM run. 1:03:21. Slow.HR 125.

AM run. Slow. HR 125.

PM run. Slow. HR 130.

PM run. Slow but felt good. HR 129.

PM run. 1:00:03 with 9:51 pace. Fastest mile 9:23. Slowest mile 10:24. HR 134.