my exercise

48:50.  ran slow on purpose.

30 PU, 30 SU, 30 ext, 30 PU, 30 SU

9 x 2 min fartlek with 2 minutes recovery in between.  total running time 42:05

40 minutes bike.

30 PU, 30 SU, 30 ext, 30 PU, 30 SU

total time 45:49.  I ran the 5 x 1000 lactate threshold workout.  I thought I could do as wll as 3 weeks ago with all times between 4:43 and 4:45.

however, I have been under alot of stress at work and it was windy too.  Here were my splits: 4:43, 4:46, 4:50, 4:58, and 5:01.  The first three I had to increase effort on the last 400 to get what I got.  The last 2 I just ran as even as I could.  I jogged 1 minute in between each except for the last one in which I jogged for 1:30.

The wind really took things out of me.  It also didn't help that I went out the door at 4:25 in the morning.

63 pushups, 65 situps, and 30 extenders.  have a PT test in April.  The 65 situps really had me starting the run with heavy legs and then it was VERY windy.

ran 54 minutes total.  3 minutes increased tempo at 26 minutes.  then GV trail in 7:04 running into a stiff wind.  I cut bak this run as there is a 5K as part of the conference I am leaving for tonight.

In Indianapolis for the 43rd annual Uniformed Services Pediatric Seminar.  I flew a red eye just after midnight Satruday night.  Had flight problems too.  slept one hour on the floor of the airport in Seattle and 3 hours in the airplane.  Got to the meeting around 1:30 PM after a 1 hour change for daylight savings time and 3 hour change for being in the eastern time zone.  By 1 second this is the fastest 5K since my ACL tear in 1996 and perhaps for 5 years before.

0.75 warmup.  1.5 cool down. 

30 PU, 30 SU, 30 ext, 30 PU, 30 crunches

on treadmill since it was dark outside and in the middle of a city.  Total running time was 46:43.  At 3.5 miles I ran a mile in 8:21.  I am really a bit jet lagged.  I go home tomorrow afternoon.

In a hotel exercise place. distance calculated differently.  I roade for 35 minutes.

I had a rough time traveling.  I got stuck in Indianapolis yesterday.  i didn't sleep well and finally got up at 4:15 AM eastern time tos tart the travel.  Fortunately everything went fine for the travel today (it was mechanical problems with the flight yesterday).  I slept a half hour on the flight to Chicago and then 1.5 hours on the flight to Seattle.  It was so sunny when I got home that I went for a run.

30 PU, 30 SU, 30 ext, 30 PU, 35 SU.

total run time 48:23.  ran on GV trail 8 x quarter mile with quarter mile recovery.  Each fast/slow set was in 4:30 just like on the track.  My warm and cool down was a bit longer than when I run to the track.

against the wind:  1st 1:48, 2nd 1:47,  5th 1:42. 6th 1:42

with wind at back 3rd1:43, 4th 1:36, 7th  1:36, 8th 1:38

Not sure where I got the energy given the travel fatigue and the fact that the 3 hour time change means I got to bed  around 7:40 last night west coast time adn got up at 1 :15 AM this morning.  I am glad that that I am feeling some energy.

63 PU, 70 SU, 30 ext

the sit ups are really taking it out of my legs.  I ams tarting these long runs with sore legs.  It was also very windy.

total running time was 59:16.  at 26 minutes I ran a 3 min tempo and then at 37:45 I ran the GV trail in 6:45..

I have started the increased situps for the PT test in a month.  My goal is to max all the PT tests that I have left before I retire (probably 2 but possibly 3).

started out slow.  total running time 48:14

30 PU, 30 SU, 30 ext, 30 PU, 40 SU

ran 18 x 1 min fartlek with 1 minutes recovery in bewteen.

total running time 42:11

40 minutes on exercise bike.

on treadmill.  44 minutes total.  guess as treadmill malfunctioned and didn't know distance or exact time.

65 PU, 70 SU

ran in Albuquerque at altitude.  felt sluggish.

total time 47 minutes

slow and cold.  total running time 48:40.  I am home and tired after a 3 day trip to Albuquerque to interview for a peds endo job.  Things went well.  Still 15 months from Army retirement.

30 PU, 30 SU, 30 ext, 30 PU, 40 SU

total running time 44:24

tempo 4800 meters in 24:03 (8:03, 8:03,  7:57)

400 meter jog in 2:57 then 800 in 4:03.  I was spent at the end of the workout.

40 minutes on the bike.  I went easy.  too tired to do anything else.

30 PU, 30 SU, 30 ext, 30 PU, 40 SU

total running time 31:55.  pressed for time this morning.  only ran 3.9 miles.  Intended to put some tempo or fartlek into this but was too tired.  Got 6 hours sleep.  becoming the norm as the pressures mount for access to care and figuring out who is going to deploy.

65 PU, 70 SU, 30 ext

total running time 55:47.  It was rainy and cold and very difficult today.

I rain 1 minute fartleks at 26, 28, and 30 minutes.  This took alot out of me.  Then at 38:30 I ran the GV trail.  There was a wind straight in my face.  I ran it in 7:35 which has to be one of my slowest times in a long time.  i originally planned on going 7 miles but I cut it short.

44:33

pushed a bit harder second half

30 PU, 30 SU, 30 ext, 30 PU, 45 SU

ran on track.   44:29 total.  ran 5 x 1000 meters with 1 minute rest.  times 4:45, 4:44, 4:45, 4:45, 4:48.

was pretty cold.