my exercise

weight before the run 150 lbs- this was an intermediate goal.

total time 75:12.  after 2 miles warm-up I did a 1 minute fartlek near the beginning of each mile.  splits 9:54, 9:26, 9:24, 9:25, 9:23, 9:23, 9:09, 9:07

weight after the run 147 lbs

25 minutes on the exercise bike

36 lunges, 20 squats, 20 back extenders, 40 pushups, 35 crunches

treadmill run as thunder and lightning outside

total time: 74:01.  splits 9:44, 9:30, 9:23, 9:14, 9:13, 9:14, 9:05, 8:39

total time 40:58  on the treadmill because muddy outside.  splits 10:21, 10:21, 10:16, 10:00

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

total time 81:01.  after 20 minute warm-up I did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1 when that was done I coasted for 1 minute then gradually picked it up until the end.  splits 9:39, 9:31, 8:42, 8:36, 8:56, 8:52, 9:06 (only 3 minutes of up-tempo in this mile), 8:45, 8:55 

bike ride for 30 minutes outside.

in the lighter shoes with a day off and a deliberate decision to go up-tempo.  total time 43:52.  splits 8:57, 8:41, 8:49, 8:42, 8:43

I am super excited about this run.  In these shoes I do feel more strain on my quads.

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

total time 50:05.  toook it easy splits 9:53, 10:02, 10:08, 9:58, 10:04 

total time 19:51.  splits 10:01, 9:50

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

total time 45:07.  after 1 mile warm-up I did 30-60 second fartleks every half mile.  last half mile I sped up.  It was windy.  splits9:30, 8:54, 9:05, 9:05, 8:33

easy run.  total time 30:06.  splits 10:06, 10:05, 9:55

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

deliberately tried to go a bit faster teh first half and hold it for the second half if not speed up a bit.  The half is next week.  I am training through so i will run 17 miles before the run.  today total time was 2:03.35  splits 9:39, 9:34, 9:45, 9:38, 9:45, 9:50(lost focus?), 9:33, 9:33, 9:39, 9:13, 9:20, 8:58, 9:07

35 minute bike ride outside.

easy day.  total time 39:09.  went easy except the last mile did 2 different 1 min fartleks at moderate effort.  splits 9:58, 9:56, 9:48, 9:27

big difference running in these shoes.  total time 72:32.  ran steady for 4 miles and then ran 1 minute fartlek every half miles till the end.  splits 9:21, 9:09, 9:08, 9:06, 8:46, 9:05, 8:58, 9:00

25 minutes on exercise bike

36 lunges, 20 squats, 20 backe xtenders, 40 pushups, 40 crunches

3 day taper before half marathon on Saturday.  total time 37:00.  after half mile did a moderate fartlek every half mile.  splits 9:30, 9:07, 9:20, 9:03

last day of short taper.  10:00  5:15 out and 4:45 back (4 very short bursts)

Well.  I am pretty excited about these results!  from 11 miles on I was on the verge of calf cramps.  the last 1.1 I was pulling my great toe up in my shoes as I ran and couldn't sprint at all- I knew I had slowed down but I had to in order to avoid spasms.

 I warmed up for just a 1/4 mile.  at the start the 2 hour pace sign wasn't anywhere to be found.  I also couldn't find the first mile marker.  I felt like I was going out pretty easy. it was around 13 minutes that all the sudden I noticed that I was just ahead of the 2 hour pace guy.  I slowed down and let him and the group pass me and then tried to stay 15 seconds behind him.  My splits were uneven because I realized that I had gone out too fast and wanted to slow down.  The pace guy slowed down too. total time was 1:59:19.  Here are my splits 17:54, 9:32, 9:37, 9:12, 9:17, 8:55, 9:02, 8:25 (not sure what happened here? but I felt great), 8:41, 9:01, 9:03, then couldn't find the 13 miles marked so the last 1.1 was 10:38 (9:40 pace for the last 1.1).  last 5 k was 28:42.  I ran 6 miles in 0:55:32 then the last 7.1 in 1:03:44

In february of this year, before I was diagnosed with coronary artery disease, I ran a half in 2:27:05.  I am very proud of this improvement.

I ran another 2 miles after the race.

treadmill since it was raining outside and I didn't want to get muddy.  pretty sore.  tot time 35:05.  splits 10:37, 10:00, 9:43, 4:45

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

total time 71:24.  splits 9:51, 9:38, 9:37, 9:41, 4:50, 9:18, 9:12, 9:18

still sore but getting better.

60 minutes on the bike outside

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

warmed up for 2.5 miles.  2miles at 10:30 pace.  0.5 miles with jogging and short bursts of the warm-up.

>3000 people in the race.  it took almost a minute to get to the start after the race started.  My first mile was in 8:10.  the second mile was not marked.  the third mile was marked (but not accurate?) and that 2 miles segment was 14:42 then the last 0.1 was 1 minute flat (which doesn't work because I was going pretty hard).  anyway... I think the course was accurate but the 3rd mile marker was not.  2 years ago I ran the 5 k in around 25:26(?) so pretty good improvement.

after the race I ran back to get Beth and then ran in with her.  I then did some more running to get to my total for the day.

pace for the race was 7:41.

total time 38:48.  plan was to keep it simple and slow.  splits 9:45, 9:41, 9:50, 9:33

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

24 lunges, 15 squats, 15 back extenders, 25 pushups, 25 crunches

35 minutes on the bike outside.

now the marathon prep starts in earnest.  total time 2:21:07.  I planned on picking it up a bit at 4 miles for 3 miles and then again at 10 miles for 3 miles.  splits 9:43, 9:30, 9:34, 9:30, 9:23, 9:17, 9:05, 9:47, 9:30, 9:26, 9:11, 9:16, 8:48, 9:33, 9:35

treadmill run.  needed to go easy.  total time 39:45.  splits 10:14, 9:50, 9:50, 9:51.

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

24 lunges, 15 squats, 15 back extenders, 25 pushups, 25 crunches

total time 70:59.  after 1 mile warm-up then did 1 minute fartlek at the beginning of each half mile through 4 miles then 1.5 minute fartlek every half mile until last half mile that I went hard.   splits:  9:13, 8:46, 8:54, 8:53, 8:52, 8:58, 8:49, 8:34.

25 minutes exercise bike

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

24 lunges, 15 squats, 15 back extenders, 25 pushups, 25 crunches