my exercise

after a 4 minute warm-up I went steady but hard.  I let up with about 2 minutes to go.  total running time was 34:33.  I signed Jeff and I up for the Mesa Mi amigos Turkey trot.  Initially he said he didn't want to run a 10K but then realized it was almost 3 weeks after his marathon.  This will be the first time I have raced a 10K since I tore my ACL a long time ago.  I'll be lucky if I can break 50 minutes.  Jeff will likely beat me by15-20 minutes.

total running time 42:48.  out in 21:46 and back in 21:02.  during the return I ran 10 x 15 sec spurts.

rode the exercise bike 35 minutes- 11.75 miles.

track workout.  1.25 mile warm-up in 11 minutes.  3 x 800 with 800 active recovery.  3:37 (recovery 4:52), 3:35 (recovery 4:59) and 3:34.  cool down 1.25 miles in 12:07.  felt good.

total time 68:20.  I feel I am getting stronger.  I turned around at 34 minutes.  I tried to keep up the pace but couldn't quite do it.  The one segment that I am pretty sure on the distance I ran a mile in 8:29 on the way out and then 8:31 on the way back.  I am hoping to run the 10 K at around 8:15 pace.  We'll see what happens in a month!