| 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 | | 51.00 | 0.00 | 0.00 |
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| NB 1540 2016 Miles: 10.50 | NB1540 2016 #2 Miles: 60.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| walked 1 mile in 15 minutes
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| | Running Miles | Swimming Yards | Bike Miles | | 2.00 | 0.00 | 0.00 |
| ran 2 miles total time 17:43, ran 5 min warm up and then 2 min uptempo 1 minute recovery. the last uptempo was only 43 seconds. splits 8:59 and 8:44
walked 1 mile in 15 minutes
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 15 minute walk= 1 mile
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| 4 miles run in 36:48. splits 9:08, 9:11, 9:14, 9:14. It was 73 degrees during my run.
1.5 mile walk in 22 minutes.
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 35 minutes on the bike outside
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| ran 3 miles... 7 minute warm-up then 2 min uptempo and 1 minute recovery... feeliing pretty sluggish by 18 minutes. total time 27:12. splits 9:00, 8:56, 9:16
walked 1.5 miles in 22 minutes
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| NB1540 2016 #2 Miles: 4.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| walking for 22 minutes
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| NB1540 2016 #2 Miles: 1.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.00 | 0.00 | 0.00 |
| last 2 mile run for awhile. total time 17:54. warmed up in 9:30 then went hard in 8:24. That was the fastest mile I have run in quite awhile!
rode the bike for 27 minutes after the run.
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| NB1540 2016 #2 Miles: 2.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 1 mile walk 15 minutes
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| NB1540 2016 #2 Miles: 1.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| 5 miles in 48:40. I didn't sleep well and it was 50% humidity and 77 degrees. I did a ladder 1-12-2-3-3-4-4-3-3-2-2-1-1. however, on the back side of the ladder the 3 minute recovery turned into a 4 minutes recovery. warmed up for 14 minutes. splits 9:35, 9:04, 9:31, 9:58, 10:33
walked 1 mile in 7 minutes(tired)
rode bike for 33 minutes.
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| NB1540 2016 #2 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| bike ride outside for 22 minutes
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| on track... 3 miles. warmed up for 3 laps then did 400 uptempo 200 recovery alternating for the whole way. total time 28:08.. mile splits 9:23, 9:24, 9:31 workout splits: 2:02, 1:18, 2:03, 1:22, 2:05, 1:22, 2:08, 1:27, 2:08, 1:26, 2:08, 1:18(increased the last 75)
walked 1.5 miles in 22 minutes
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| NB1540 2016 #2 Miles: 4.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 22 min walk
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| NB1540 2016 #2 Miles: 1.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| run 4 miles total 36:48. I warmed up for 2 miles and then ran hard for a hafl a mile reocvered for 1 mile and then finished as ahrd as I could go. splits 9:19, 9:20, 3:57.98, 4:59.27 (8:57.25), 4:49.35, 4:22.81 (9:12.16)
23 minutes on the bike outside
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| NB1540 2016 #2 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| total running time 46:07. splits 9:26, 9:17, 9:21, 9:16, 8:47. feeling really good about how my running is going.
walked 1 mile in 16 minutes.
rode the bike for 35 minutes.
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| NB1540 2016 #2 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 24 minutes on the bike outside
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| run outside...85 degrees at 5 am. total time 37:32. after 12 minutes warm-up I did 20 seconds hard 40 seconds easy for 14 rep. splits 9:30, 8:47, 9:31, 9:43
walked 22 minutes (1.5 miles)
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| NB1540 2016 #2 Miles: 5.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| walked for 15 minutes
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| NB1540 2016 #2 Miles: 1.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| it was 84 degrees outside and I only got 5 hours sleep. I don't want to run inside but I may have to start. total time 38:43. splits 9:24, 9:16, 9:49, 10:15
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| NB1540 2016 #2 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| ran outside. it was 81 total run time 59:38. splits 9:50, 9:32, 9:42, 9:59, 9:48, 10:48
walked 1 miles in 16 minutes.
rode the bike ofr 35 minutes.
15 lunges, 15 squats, 20 back extenders, 20 push-ups, 20 crunches
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| NB1540 2016 #2 Miles: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 24 minutes on the bike outside
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| ran 5 miles on the treadmill with 3 fans going and the air at 76. total time 46:22. split 9:37, 9:27, 9:18, 9:10, 8:50
walked 1 mile in 14:17.
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| NB1540 2016 #2 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| walked 22 minutes
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| NB1540 2016 #2 Miles: 1.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| treadmill
total time 36:27. warmed up for 10 minutes then went 90 seconds up tempo 90 recovery all the way to the end up tempo 7.1-7.3 MPH except last segment at 7.5 mph. re covery 6 - 6.2 mph. splits 9:31, 9:04, 9:00, 8:52
rode bike for 15 minutes.
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| NB1540 2016 #2 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 51.00 | 0.00 | 0.00 |
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| NB 1540 2016 Miles: 10.50 | NB1540 2016 #2 Miles: 60.00 |
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