| 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 | | 74.62 | 0.00 | 0.00 |
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| NB 1540 2014 Miles: 9.70 | NB 1540 #2 2014 Miles: 64.92 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.60 | 0.00 | 0.00 |
| total time 60:49. on the treadmill. at 10 minutes warm-up I did a ladder 1 min hard (7 mph) 1 min easy (6 mph) then 2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1. As the easy one got longer I upped the speed but never went faster than 6.3. For the last 3 ahrd segments I ran 7.1, 7.2, anad 7.3 mph respectively. did 6.5 miles timing in59:40. splits 9:38, 9:01, 9:15, 9:04, 9:09, 9:00, 4:33
rode 44 minutes on the bike... 8 or 9 miles.
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| | Running Miles | Swimming Yards | Bike Miles | | 3.10 | 0.00 | 0.00 |
| treadmill run. total time 28:00. ran 3 miles steady splits 9:26, 8:58, 8:31 for 26:55 time.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.20 | 0.00 | 0.00 |
| treadmill. total time 37:40. ran 4 clocking it with 10 minutes warm-up then 1/2 mile hard (7.5 mph) and 1/2 mile easier. did 3 of these. after the last I went easy for 2 minutes and then the last quarter mile hard. time for 4 miles was 35:30. splits 9:29, 8:46, 8:47, 8:28.
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| NB 1540 #2 2014 Miles: 4.20 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 20 minutes outside on the bike
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| | Running Miles | Swimming Yards | Bike Miles | | 4.32 | 0.00 | 0.00 |
| total running 40 minutes. I did 4.25 for specific time in 39:05. splits 9:28, 9:14, 9:14, 8:55, quarter miles in 2:14.
at 30 minutes I started 1 minute hard (7-7.5 mph) 1 minute easy (6 mph).
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| NB 1540 #2 2014 Miles: 4.32 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.40 | 0.00 | 0.00 |
| roads in Tukwila Washingont. 51:09
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| NB 1540 #2 2014 Miles: 5.40 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.60 | 0.00 | 0.00 |
| treadmill. total time 41:31. did 4.5 as a workout in 40:15. warmed up 10 minutes and then did tempo run until 4 miles...cruised 1/4 mile then 1/4 mile hard. splits 9:26, 8:59, 8:49, 8:42, 2:22, 1:57
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| NB 1540 #2 2014 Miles: 4.60 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
| AM- 20 minutes on the bike outside
PM treadmill. total run 40:09. 4.25 timed at 37:22.
I ran .75 for warm-up and then 7 x quarter mile (7.5, 7.5, 7.6, 7.7, 7.8, 7.9, 8 mph) with quarter mile rest(6.3 mph)
mile splits 9:06, 8:44, 8:38, 8:31
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| NB 1540 #2 2014 Miles: 4.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.40 | 0.00 | 0.00 |
| total time 22:29. I timed 2.25 trying to go easy but did the last 0.25 harder. time 20:54- splits 9:35, 9:16, 2:03.
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| NB 1540 #2 2014 Miles: 2.40 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.50 | 0.00 | 0.00 |
| total run 61:05. splits 9:41, 9:31, 9:23, 9:14, 9:05, 8:53, 5:18. when I hit 6 miles I was dead and really slowed down for a bit. 6 miles was in 55:47
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| NB 1540 #2 2014 Miles: 6.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.10 | 0.00 | 0.00 |
| total run 27:14. time 3 miles in 26:06. i ran 5 minutes warm-up and then went hard for 1 minutes (8mph) alternating with easy for 1 minute(6 mph). splits 9:03, 8:30, 8:33.
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| NB 1540 #2 2014 Miles: 3.10 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.40 | 0.00 | 0.00 |
| total run 40:31. timed 4.25...ran steady for 4 then hard for 0.25. total time 38:58 splits 9:25, 9:14, 9:14, 9:12, 1:53
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| NB 1540 #2 2014 Miles: 4.40 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 20 minutes on the bike outside
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| ran outside with andrew and keturah. the temp was 79 but the humidity 51%. I did not fair well. total time 49:24. splits 9:34, 9:18, 9:30, 10:13, 10:49
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| NB 1540 #2 2014 Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.50 | 0.00 | 0.00 |
| total time 42:50. wamred up for a mile and then need 0.5 hard and 0.5 recovery x 3 then 0.25 hard. splits 9:31, 9:02, 9:32, 9:49, 4:46. 800 splits 3:55, 4:00, 4:06
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| NB 1540 #2 2014 Miles: 4.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| total time 27:32. after 7 minutes warm-up I ran 2 minutes hard 2 minutes recovery.
splits 9:02, 9:08, 9:21
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| NB 1540 #2 2014 Miles: 3.00 |
| | Comments(4) |
| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| total time 27:51. splits 9:17, 9:08, 9:26... pretty humid
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| NB 1540 #2 2014 Miles: 3.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 20 minutes on the bike outside this morning
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| total time 46:23. splits 9:36, 9:31, 9:23, 9:14, 8:39. at 38 minutes I went 1 minute hard (8 mph) and 1 minutes easier (6.3 mph) x 3.
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| NB 1540 #2 2014 Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| total time 45:49 on treadmill. at 37:30 went 1 minute hard (8mph) and 1 minute easier (6-6.3 mpmh) x 4. splits 9:38, 9:22, 9:14, 9:06, 8:30.
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| NB 1540 #2 2014 Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 74.62 | 0.00 | 0.00 |
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| NB 1540 2014 Miles: 9.70 | NB 1540 #2 2014 Miles: 64.92 |
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