my exercise

total time 52:55.  easy run and I am struggling with my back after helping with a move on Saturday.  splits 9:54, 9:35, 9:42, 9:35, 9:30. 4:40

total time 73:03.  plan was warm up for 4 minutes @ 9:45 pace and then go steady for the run at 9:05 to 9:10 pace.  splits 9:26, 9:08, 9:04, 9:07, 9:03, 9:09, 9:09, 8:54, 0:03.  meant to stop the watch at 8 miles.  back feels better today.

total time 45:56.  really sore.... slow splits 9:44, 9:21, 9:27, 9:28, 7:56.

6.26 miles on bike in 34:23.  big headwind for first half of riding.

40 lunges 20 squats.

raining so ran on hard surface... heavy shoes.  total time 74:18.  goal was 9:15 pace after first mile for warm-up.  splits 9;27, 9:12, 9:16, 9:13, 9:22, 9:22, 9:15, 9:12.

total running time 45:16.  easy run.  splits 9:44, 9:23, 9:21, 9:15, 7:33.

total time goal 1:57:58.  plan was warm-up 5 minutes then 9:10 to 9:15 pace through 7 miles then 9 minute pace for anotehr 4 miles then as fast as I can go for the last 2.   wasn't sure what to expect.  splits 9:29, 9:08, 9:11, 9:10, 9:11, 9:09, 9:12, 8:56, 8:57, 8:58, 8:57, 8:52, 8:48. I felt really good about this work-out.  I am going to move up to 45 miles total this next week and then hang out there for awhile.  I won't go beyond that amount of weekly mileage until I start training for a marathon.