| 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 | | 67.75 | 0.00 | 59.25 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 11.30 |
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35 minutes on bike
3 x 20 pushups and 3 x 25 crunches/extenders/crunches | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.90 | 0.00 | 0.00 |
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long run...I got up just after 4 AM and went to work for 4.5 hours. I then ran errands for a couple of hours and then went running. I was pretty tired.
The run was at 8:30 pace for most of the time...I think. At 39 minutes I went hard for 6 minutes and 30 seconds. I really need to use Andrew's GPS to figure out this distance.
I was really sore after this run. | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
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37 minutes 4 x 3 min fartlek
pushups(25,20,20) and 3 x 25 crunches, back extenders, situps | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 9.70 |
| 30 minutes bike | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 3.95 | 0.00 | 0.00 |
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35 minutes...20 minutes tempo run. started out at 7:30 pace but couldn't hold it. was 15:23 at 2 miles and then really died. the situps are getting to me as I am now doing them on and also doing the core on run days.
pushups 25,20,20. 25 crunches, 25 back extenders, 30 situps | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
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63 minutes
pushups 25,25,20
25 crunches, 25 back extenders, and 30 situps | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
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36 minutes
12 x 1 min fartlek. First 6 at 6 min pace.
pushups 25,25,20
25 crunches, 25 back extenders, 35 situps | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 15.00 |
| 45 minutes on the bike | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 4.20 | 0.00 | 0.00 |
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38 minutes running
before the run I did core.
pushups- 25,25,20
25 crunches, 25 back extenders and 35 situps.
R]The run was another tempo on the track. i ran 3 miles in 23:51 with spolits of 7:42, 7:57, and 8:12. The situps are still making my running challenging. I need to lose some weight too. | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.40 | 0.00 | 0.00 |
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ran 57:40. ran a hard segment along grandview trail in 6:40.
prior to this I did 70 pushups and 50 situps, 20 crunches and 20 back extenders. This core was done immediately before the run and I felt really sluggish. I had to get up at 4:45 AM in order to get everything done that needed to get done today. | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
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38 minutes
23 minutes tempo. decided to go back to doing tempo on the roads and sprints on the the track.
did pushups 3 sets of 25
25 crunches, 25 back extenders and 40 pushups.
shortly after the work up I picked up my pack while my torso was twisted and my back is killing me. | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 13.25 |
| 40 minutes on the stationary bike. iced my back the whole time. back still bugging me alot! | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
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back sore...no core
max HR 168 ave HR 148
8x400 1:38, 1:42, 1:44, 1:44, 1:44, 1:45, 1:47, 1:43.
did these in 3 minute segments resting whatever was left of the 3 minute block. exception was took an extra minute rest after #4 and #7 400. | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 4.80 | 0.00 | 0.00 |
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pushups 25,20,20.
25 cr, 25 ext, 25 situps
41:21 for the run. max HR 167. a verage HR 153. really not sure of distance. | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 3.70 | 0.00 | 0.00 |
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30:27 4 x 4 min fartleks. max 161. ave HR 147.
before run 3x25 pushups
35 su, 25 ext, 25 su | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 10.00 |
| 30 minutes stationary bike | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 4.40 | 0.00 | 0.00 |
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pushups 25,20,20
25 su, 25 ext, 25 cr
38 minutes. 12 x 1 min fartlek. 1 minute slower in between.
in Burley, Idaho | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 3.10 | 0.00 | 0.00 |
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experiment. try running one day extra a week but much slower. we'll see if I can tolerate this in terms of my feet and my knees?
ran about 3.1 miles in 30:20.
ran with Jeff, Sasha, Derrick Taylor and some others that i don't remember. their names. turned around at 1 mile | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 5.30 | 0.00 | 0.00 |
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ran 49 minutes with Jeff and Sasha and some others. The started out pretty slow and so I stayed with them for about 20 minutes (just over 2 miles). I then sped up and ran 2 miles in 17:15 and then slowed down again. This is the first time in forwever that I ahve run 3 days in a row. We'll see how I feel in a few days.
Before the run I did pushups 3x25 and the 25 situps 25 extenders and 25 situps. I have an army PT test coming up in October and I ahve to build up gradually with the situps in order for my back to take it.
So this week's mileage is the most I avhe done in a LONG LONG time. | | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 67.75 | 0.00 | 59.25 |
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