| Location: Gilbert,AZ,USA Member Since: Apr 07, 2008 Gender: Male Goal Type: Other Short-Term Running Goals: keep running for my mental and physical health Long-Term Running Goals: stay fit Personal: I retired from the Army after 26 years of service in 2010. I moved home to Arizona. My wife and I are empty nesters. In 2016 I had stents placed in my heart after discovering coronary artery disease. Since early 2016 I have lost 30 lbs and got in much better shape. August 2017 I retired again. We served a mission to Mexico from October 2017 until April 2019. Favorite Blogs: |
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| | Running Miles | Swimming Yards | Bike Miles | | 101.34 | 0.00 | 0.00 |
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| NB 1540 2017#2 Miles: 46.85 | NB 880 2018 Miles: 29.11 | NB Prism Miles: 25.38 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.57 | 0.00 | 0.00 |
| total time 43:08. easy running. splits 9:31, 9:34, 9:29, 9:12, 5:23.
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| NB 1540 2017#2 Miles: 4.57 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.10 | 0.00 | 0.00 |
| total time 46:23. after 6 minute warm-up and ran 15 seconds uptempo every 2 minutes. splits 9:14, 8:46, 8:59, 9:10, 9:21, 0:53
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| NB 1540 2017#2 Miles: 5.10 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| traveling and unable to exercise
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| traveling and unable to exercise
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| | Running Miles | Swimming Yards | Bike Miles | | 7.40 | 0.00 | 0.00 |
| total time 67:44. plane was for a tempo run and wanted to run about 9 minute pace. warmed up for about 5 minutes and then picked up the pace. splits 9:19, 8:47, 8:54, 8:58, 8:59, 9:17, 9:23, 4:07
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| NB 1540 2017#2 Miles: 7.40 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.15 | 0.00 | 0.00 |
| total time 37:36. at half mile mark I went hard for quarter mile repeated at 1.5, 2.5, and 3.5
splits 9:04, 9:00, 9:01, 8:58, 1:33
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| NB 1540 2017#2 Miles: 4.15 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.40 | 0.00 | 0.00 |
| total time 32:07. easy run splits 9:23, 9:36, 9:25, 3:43
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| NB 1540 2017#2 Miles: 3.40 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.40 | 0.00 | 0.00 |
| total time 39:12. ladder after 4 minute warm-up. 1-1-2-2-3-3-4-4-3-3-2-2-1-1
splits 8:49, 8:40, 8:53, 8:53, 3:57
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| NB 1540 2017#2 Miles: 4.40 |
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| | Running Miles | Swimming Yards | Bike Miles | | 1.75 | 0.00 | 0.00 |
| warm-up 0.72 miles 7:09
15 minutes on exercise bike
cool down 1.03 miles 10:07
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| NB 1540 2017#2 Miles: 1.75 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.65 | 0.00 | 0.00 |
| total time 41:25. after 5 minutes warm-up I ran a tempo run for 3.5 miles and then took it easy for 0.25 before going up tempo for another 0.25. splits 9:10, 8:43, 8:41, 8:37, 6:14.
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| NB 1540 2017#2 Miles: 4.65 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.40 | 0.00 | 0.00 |
| new shoes... got them from an outlet store in Mexico City. They don't carry 1540s. I bought these 880s and ran this morning. Much lighter shoe. effort was not big and yet pace was faster. total time 31:01. splits 9:07, 9:10, 9:08, 3:36.
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| | Running Miles | Swimming Yards | Bike Miles | | 7.08 | 0.00 | 0.00 |
| 62:19. warm-up 10 minutes and then went hard for 5 minutes. had recovery 10 minutes after each 5 minutes hard. splits 9:20, 8:26, 8:48, 8:42, 8:32, 9:04, 8:33, 0:53.
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| | Running Miles | Swimming Yards | Bike Miles | | 3.41 | 0.00 | 0.00 |
| east run heavy shoes total time 32:37. splits 9:29, 9:31, 9:38, 3:58
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| NB 1540 2017#2 Miles: 3.41 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.65 | 0.00 | 0.00 |
| total time 41:51. after 0.5 miles warm-up I went up tempo for 1 minutes at each half mile mark. splits 9:11, 8:52, 8:58, 8:57, 5:53
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| | Running Miles | Swimming Yards | Bike Miles | | 1.78 | 0.00 | 0.00 |
| 0.71 miles in 7:11 easy
16 minutes on exercise bike.
1.07 miles in 10:32. (mile in 9:49)
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| NB 1540 2017#2 Miles: 1.78 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.18 | 0.00 | 0.00 |
| total time 36:13. after 5 minutes I ran up-tempo until the 4 mile mark and then really took it easy. the third mile I struggled and had to go hard the last 0.15 in order to get the time that I got. splits 8:50, 8:28, 8:27, 8:27, 2:01.
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| | Running Miles | Swimming Yards | Bike Miles | | 2.14 | 0.00 | 0.00 |
| total time 21:08. took it easy.
after that rode the exercise bike for 10 minutes
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| NB 1540 2017#2 Miles: 2.14 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| total time 71:24. After 5 minutes easy I tried to keep the pace between 8:50 and 9 minutes. I was mostly successful. splits 9:05, 8:55, 8:57, 8:49, 8:58, 8:51, 8:56, 8:54.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.12 | 0.00 | 0.00 |
| total time 45:00. after 5 minutes warm-up I ran 2 minutes uptempo alternating with 3 minutes recovery. splits 8:56, 8:29, 8:34, 8:52, 8:57, 1:12
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| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
| run in Verzcruz. 41:10. windy and drizzling. splits 9:41, 9:12, 8:59, 8:55, 4:23
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| | Running Miles | Swimming Yards | Bike Miles | | 3.42 | 0.00 | 0.00 |
| total time 31:35. easy run splits 9:24, 9:06, 9:12, 3:53
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| total time 80:14. after 25 minute warm-up I ran a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1-1-1-1 splits 9:26, 9:14, 8:53, 8:43, 8:38, 8:56, 8:47, 8:39, 8:59.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.14 | 0.00 | 0.00 |
| total time 46:09 plans was a tempo run at 8:50 after a 5 minute warm-up. splits 8:59, 8:43, 8:55, 8:55, 9:07, 1:29
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| | Running Miles | Swimming Yards | Bike Miles | | 2.30 | 0.00 | 0.00 |
| got up at 4:30 and had to leave for the airport at 6:15 am. total time 21:34. splits 9:16, 9:28, 2:50
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| NB 1540 2017#2 Miles: 2.30 |
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| | Running Miles | Swimming Yards | Bike Miles | | 1.80 | 0.00 | 0.00 |
| 0.71 miles warm-up in 7:00
12 minutes stationary bike
1.09 miles 10:27.
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| NB 1540 2017#2 Miles: 1.80 |
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| | Running Miles | Swimming Yards | Bike Miles | | 101.34 | 0.00 | 0.00 |
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| NB 1540 2017#2 Miles: 46.85 | NB 880 2018 Miles: 29.11 | NB Prism Miles: 25.38 |
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