my exercise

January 2021

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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:

Miles:This week: 18.00 Month: 45.00 Year: 803.00
Brooks Addiction 9 Lifetime Miles: 319.78
Nike Equalon Lifetime Miles: 436.71
Mizuno Renegade Lifetime Miles: 413.35
Brooks Beast Lifetime Miles: 447.10
New Balance 1540 Lifetime Miles: 418.40
NB 1540 2013 Lifetime Miles: 400.20
NB 1540 #2 2013 Lifetime Miles: 416.15
NB 1540 2014 Lifetime Miles: 450.08
NB 1540 #2 2014 Lifetime Miles: 462.64
NB 1540 2015 Lifetime Miles: 431.25
NB 1540 2015 #2 Lifetime Miles: 431.50
NB 1540 2016 Lifetime Miles: 375.43
NB1540 2016 #2 Lifetime Miles: 491.97
NB 880 Lifetime Miles: 515.89
NB 1540 2016 #3 Lifetime Miles: 468.94
NB1549 2017 Lifetime Miles: 471.72
NB 1540 2017#2 Lifetime Miles: 462.33
NB 880 2018 Lifetime Miles: 494.53
NB Prism Lifetime Miles: 498.94
NB 1080 Lifetime Miles: 504.84
NB Vazee Pace 2019 Lifetime Miles: 370.55
NB Vazee Quick Lifetime Miles: 49.25
NB 1080 2019 Lifetime Miles: 499.29
NB 1540 2019 Lifetime Miles: 432.49
NB 1080 #2 2019 Lifetime Miles: 477.34
NB 1540 2020 Lifetime Miles: 455.24
NB 1080 2020 Lifetime Miles: 382.58
NB 1540 2020 #2 Lifetime Miles: 396.67
NB 1080 2020 #2 Lifetime Miles: 460.32
NB1540 2021 Lifetime Miles: 397.21
NB 840 Lifetime Miles: 84.00
NB 1080 2021 Lifetime Miles: 88.00
Running MilesSwimming YardsBike Miles
803.000.00125.33
NB1540 2021 Miles: 376.71NB 1080 2020 #2 Miles: 237.70NB 1540 2020 #2 Miles: 8.00NB 840 Miles: 84.00NB 1080 2021 Miles: 88.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total running time 30:13. easy run new yar's morning. splits 10:31, 10:01, 9:41. ave HR 120.

NB1540 2021 Miles: 3.00
Running MilesSwimming YardsBike Miles
8.500.000.00

total running time 87:48. plan was easy x 6 miles then 2 hard hand half mile slow down. . splits 9:31, 9:08, 9:08, 9:08, 9:12, 9:08, 8:41, 8:41, 5:10. ave HR 124

NB 1080 2020 #2 Miles: 8.50
Running MilesSwimming YardsBike Miles
2.000.000.00

total running time 24:31. , who will come through? my watch quit working. splits 10:00 and 9:50 then the qatch froze so I really don't know tips before.

NB1540 2021 Miles: 2.00
Running MilesSwimming YardsBike Miles
7.000.000.00

total time 63:16. plan was to warm-up for 20 minutes and then 2 min hard followed by 3 minutes busy. splits 9:25, 9:22, 8:41, 8:48, 8:49, 8:54. ave HR 120. 

NB 1080 2020 #2 Miles: 7.00
Running MilesSwimming YardsBike Miles
4.500.000.00

total running time 44:03. plan was easy running. splits 9:57, 9:44, 9:44, 9:43, 4:55. ave HR 126.

NB1540 2021 Miles: 4.50
Running MilesSwimming YardsBike Miles
7.000.000.00

total running time 65:34. Warmed up for about 0.6 and then tried to run 9:05 pace. plan was to do that for 5 miles in my heavier shoes. I couldn't sustain that effort. Not sure why not?  splits 9:28, 9:05, 9:07, 9:21, 9:15, 9:36, 9:42. ave HR 128.

NB1540 2021 Miles: 7.00
Running MilesSwimming YardsBike Miles
4.500.000.00

total running time 42:58. plan was easy running splits 9:39, 9:36, 9:32, 9:26, 4:46. ave HR 120.

NB1540 2021 Miles: 4.50
Running MilesSwimming YardsBike Miles
11.000.000.00

total running time 99:10. plan was 7 miles at around 9:10 pace followed by the last 4 in the 8:40's. splits 9:22, 9:09, 9:07, 9:09, 9:04, 9:16, 9:07, 8:45, 8:46, 8:45, 8:41. ave HR 122. I really felt good with this work-out. This was despite realizing that the wind was blowing slightly and I ran the entire second half of the run with wind in my face.

NB 1080 2020 #2 Miles: 11.00
Running MilesSwimming YardsBike Miles
7.000.000.00

total time 66:10. Due to travel I did the longer early week run on a Monday. plan was one hard mile at 4 miles.  splits 9:46, 9:32, 9:29, 9:34, 8:17, 9:50, 9:42. ave HR 122.

NB1540 2021 Miles: 7.00
Running MilesSwimming YardsBike Miles
2.000.000.00

total time 19:11. early morning run. had to leave for the airport at 7:30. did this run about 5:20 am. splits 9:54, 9:18. ave HR 120.

NB1540 2021 Miles: 2.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 38:37. plan was easy run... 9:47, 9:38, 9:43, 9:29. ave HR 114. 

NB 1540 2020 #2 Miles: 4.00
Running MilesSwimming YardsBike Miles
7.000.000.00

total time was 64:14. plan was 3 half miles up tempo. splits 9:21, 3:58, 9:35, 4:43, 4:13 (uptempo but mostly uphill), 9:14, 4:47, 4:01 (got threatened by a goose so there was some rest time after about 0.1 of this 0.5 miles), 9:41, 4:41. ave HR 117.

NB 1080 2020 #2 Miles: 7.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 28:18. plan was easy run. splits 9:33, 9:17, 9:27. ave HR 117.

NB 1080 2020 #2 Miles: 3.00
Running MilesSwimming YardsBike Miles
9.000.000.00

total running time 82:25. plan was 6 miles at 9:15 pace thenlast 3 at 8:30 pace. the up and down hills didn't allow this plan to reach fruition. splits 9:22, 9:06, 9:24, 10:00, 9:26, 9:02, 8:38, 8:52 (mostly uphill and working hard), 8:37. ave HR 119.

NB 1080 2020 #2 Miles: 9.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 39:07. plan was easy run. splits 9:58, 9:58, 9:49, 9:22. ave HR 120.

NB 1540 2020 #2 Miles: 4.00
Running MilesSwimming YardsBike Miles
7.000.000.00

total time 62:42. plan was warm-up for 1 mile then 2 miles uptempo then 1 mile recovery then 2 miles uptempo, then 1 mile warm down. splits 9:28, 8:24, 8:35, 9:48, 8:16, 8:47 (mostly uphill), 9:25. Ave HR 125.

NB 1080 2020 #2 Miles: 7.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 39:09. plan easy run splits 10:08, 9:48, 9:34, 9:39. ave HR 112.

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
6.400.000.00

total time 63:57. plan was warm up for 15 minutes then 1 minute hard 15 seconds walk 1 minutes recovery from 15 minutes through 45 minutes. this ended up ebing harder than I thought it would be and I cut the run short. splits 9:56, 9:09, 9:17, 9:49, 10:28, 10:40, 4:37. ave HR 119.

NB1540 2021 Miles: 6.40
Running MilesSwimming YardsBike Miles
4.400.000.00

total time 42:51. plan was easy run. splits 9:42, 9:42, 9:45, 9:41, 4:01. ave HR 138 (definitely had interference and this is not accurate). 

NB1540 2021 Miles: 4.40
Running MilesSwimming YardsBike Miles
11.200.000.00

total time 104:18. Plan was warm-up for 5 minutes then run 9:05 pace through 9 miles then speed up the last 2. windy conditions and sore legs from Thursday made this plan not possible. I stopped numerous times and still struggled. splits 9:24, 9:06, 9:04, 9:12, 9:11, 9:17, 9:10, 9:23, 9:38 (got a phone call from my son at about 8.8 miles and this gave me a break), 9:25, 9:09, 2:18. ave HR 123.

NB 1080 2020 #2 Miles: 11.20
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 38:41. plan was easy run. splits 9:51, 9:39, 9:39, 9:32. ave HR 117. 

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
7.000.000.00

total running time 63:07. plan was 10 minute warmup then alternating 2 minutes uptempo and 3 minuts recovery. I missed the 10 minute mark and did 2 minutes/2 minutes until1 5 minutes and the did 2 min/3 min though 55 minutes prior to finishing.  uptempo was around 8:30 pace for the entire workout while recovery was around 9:30 pace. splits 9:20, 8:51, 8:58, 8:54, 8:59, 8:50, 9:15. ave HR 123.

NB 1080 2020 #2 Miles: 7.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 39:21. plan was easy run. splits 10:14, 9:51, 9:41, 9:35. ave HR 114.

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
7.000.000.00

total time 65:48. plan was 3 up-tempo half miles. splits 9:22, 4:01, 9:45, 7:16, 4:02, 9:47, 7:25, 4:06, 10:05. ave HR 123

NB1540 2021 Miles: 7.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:21. plan was for an easy run. legs felt good using the hand massager alot. splits 9:55, 9:28, 9:26, 9:32. ave HR 119.

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
11.000.000.00

total running time 99:55. plan was to warm up for first al miles then run around 9:05 pace through 9 miles and then run the last 2 sub 8:45 pace. I lost concentration on mile 8 then the last 2 miles I couldn't quite speed up like I planned. Overall, this run was 2 minutes faster than the same attempt the previous Satruday.  splits 9:24, 8:59, 9:04, 9:00, 9:04, 9:02, 9:06, 9:25, 9:04, 8:58, 8:48. ave HR 126. pleased with this effort.

NB 1080 2020 #2 Miles: 11.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 37:50. plan was easy run. legs felt great. splits 9:37, 9:24, 9:28, 9:20. ave HR 121.

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
7.000.000.00

total running 59:24. plan was warm-up for 1 mile then run the 1 k repeats with 1 minute rest. at 3.5 miles I started making the rest 1.5 minutes as I was hurting. Not sure why this was so hard? resting times not on the clock. splits 9:27, 7:38, 7:44, 8:04, 8:09, 8:18, 10:04. ave HR 132.

NB 1080 2020 #2 Miles: 7.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:41. plan was easy run. splits 9:52, 9:41, 9:32, 9:37. HR info not accurate.

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
7.000.000.00

total time 66:12. plan was warm-up and cool down for 1 mile each. In between run 3 at 9:15 pace then 2 miles sub 8:45 pace. this was a disaster. when I tried to speed up I did but it got hard quick. I changed the plans and ran 1 mile with icnreased effort the 1.5 mile recovery followed by a quarter mile hard. I ahven't slept well for 3 of the alst 4 nights so I think this is what is goiing on. splits 9:34, 9:08, 9:16, 9:23, 8:55, 9:59, 4:59, 2:05, 2:53. ave HR 126.

NB1540 2021 Miles: 7.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 39:24. plan was slow. splits 9:57, 9:51, 9:55, 9:42. the last 0.1 mile I picked itnup quite a bit. this was a good recovery work-out. ave HR 118 (the firt 5 minutes the HR was naer 125. that may have been interference but I am not sure, 

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
11.000.000.00

total running time 99:32. plan was warm-up for half a mile and then run around 9:05 pace through 9 miles and speed up for the last 2. I was able to follow this plan. splits 9:31, 9:05, 9:07, 9:06, 9:01, 9:01, 9:00, 9:03, 9:05, 8:49, 8:43. ave HR 129. 

NB 1080 2020 #2 Miles: 11.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 38:03. plan was for an easy run. legs feeling great. splits 9:40, 9:31, 9:27, 9:26. ave HR 118.

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
8.000.000.00

total time 70:33. original plan was 2  iles warm-up then5 miles at 8:30 pace followed by 1 mile cooldown. had a bad night's sleep and didn't think I could handle the plan so I changed it to 1 mile warm-up then 2 miles uptempo 1 mile recovery 2 miles uptempo 1.25 miles recovery, 0.5 mile hard and 0.25 mile cool down.  splits 9:22, 8:09, 8:08, 9:45, 8:13, 8:12, 9:33, 2:28, 4:04, 2:38. ave HR 127.

NB 1080 2020 #2 Miles: 8.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 39:01. plan was easy. legs were sore. splits 9:52, 9:44, 9:44, 9:41. ave HR 117. 

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
7.000.000.00

total run time 64:49. plan was gradual increase in pace over the run. however, I ended up running first 4 moderately and last 3 faster. splits 9:42, 9:23, 9:26, 9:27, 9:00, 8:58, 8:54. ave HR 124 but there was interference for the first 8-10 minutes so this isn't accurate. 

NB1540 2021 Miles: 7.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 38:36. plan was an easy run. used massage gun prior to the run. legs felt great. splits 9:50, 9:40, 9:37, 9:29. ave HR note accurate.

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
12.000.000.00

total run time 109:27. plan was warm-up for half a mile and then 9:10 pace through 8 or 9 miles then try to pick it up. I didn't stick to the plan in the middle and by the end couldn't speed up much. splits 9:22, 9:10, 9:10, 9:09, 9:06, 9:10, 9:01, 9:02, 8:55, 9:00, 8:59, 9:23. ave HR 124. I thnk the HR was accurate.

NB 1080 2020 #2 Miles: 12.00
Running MilesSwimming YardsBike Miles
4.000.000.01

total time 38:14. plan was easy run. splits 9:48, 9:33, 9:35, 9:18. HR data not accurate.

10 minutes on indoor exercise bike

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
8.000.000.00

total time 71:33. plan was 2 mile warm up and then 2 minutes up tempo alternating with 2 minutes recovery for 5 miles with 1 mile cooldown.  First uptempo segment was actually 2:15 in length. (*indicates mintues of uptempo during respective mile). 9:26, 9:19, 8:40(*4), 8:41(*4), 8:51(*3:05), 8:54(*2:55), 8:44(*4), 8:59. ave HR 123.

NB 1080 2020 #2 Miles: 8.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 39:48. plan was for a super easy run. splits 10:06, 9:56, 9:50, 9:56. HR info not accurate

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
8.000.000.00

total running time 73:28. Plan was tostart easy and gradually speed up and run faster the last 2 miles. splits 9:37, 9:16, 9:12, 9:13, 9:07, 9:09, 9:07, 8:49. ave HR 125. 

NB1540 2021 Miles: 8.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 37:57. did an extra good job with the amssage gun and my legs felt great. plan was easy and it felt easy!  splits 9:44, 9:29, 9:26, 9:18 ave HR 118

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
12.000.000.00

total running time 108:38. plan was 9:20 x 2, 9:15 x 2, 9:10 x 2, 9:05 x 2, 9:00 x 2 and then go as fast as i can.  splits 9:27, 9:13, 9:12, 9:13, 9:09, 9:07, 9:06, 9:00, 9:00, 9:03, 8:39, 8:30. ave HR 124. VO2 max 53. very pleased with this workout.

NB 1080 2020 #2 Miles: 12.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:07. plan was easy run splits 9:45, 9:43, 9:25, 9:14. ave HR 122.

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
8.000.000.00

total time 70:32. plan was 2 mile warm-up and then 5 miles tempo run then 1 mile cool-down. splits 9:30, 9:21, 8:34, 8:35, 8:33, 8:21, 8:09, 9:30. ave HR 128. VO2 max again 53

NB 1080 2020 #2 Miles: 8.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:59. plan was 9:45 minutes/mile pace. splits 9:53, 9:44, 9:42, 9:39. Ave HR 117 (but HR not accurate first 4 minutes so should have been lower). 

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
8.000.000.00

total tunning time 77:04. plan was half mile hard x 3 in my heavy shoes with recovery in between.  splits 9:37, 9:26, 3:55, 9:48, 4:54, 3:57, 10:07, 10:21, 4:13, 10:46. this was harder than I thought it would be. ave HR 126. VO2 max 52

NB1540 2021 Miles: 8.00
Running MilesSwimming YardsBike Miles
4.000.004.00

total running time 38:52. plan was slow running... splits 9:50, 9:42, 9:39, 9:41. ave HR not accurate

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
12.000.000.00

total running time1:48:04. I wrote out my plan Friday night with splits that would look like this:

          9:20, 9:15, 8:45, 9:15, *9:15, 8:45, 9:10, 9:10, 8:40, ^9:10, 9:10, fast as can go. my actual

splits  9:18, 9:11, 8:48, 9:11, 9:12, 8:43, 9:08, 9:05, 8:39, 9:07, 9:10, 8:32.

ave HR 129. I hydrated @ 5 ounces just before 2 miles, 5 miles, 7.5 miles and 10.3 miles. I ate 2 Hi-chews starting at 4.5* miles and 2 more starting at 9.75 miles^. The chews made a difference. I am very pleased with the progress I am making.

NB 1080 2020 #2 Miles: 12.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 39:08. plan was easy run. splits 9:58, 10:03, 9:41, 9:26. ave HR 120. 

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
6.000.000.00

walked for half mile before and after the run not included in the distance

total running time 50:26. plan was 1 mile warm-up, 4 miles of 1K repeats with 1 minute rest then 1 mile cool down. I tried to keep the effort at 7:50 pace. splits 9:23, 7:52, 7:50, 7:51, 8:00, 9:30. The last uptempo was only for 0.25 miles.  ave HR 129.

I cut my mileage back 2 miles. over the last week my resting HR has jumped from 38 to 47. I am concerned that I am over training so this week I am cutting back a total of 6 miles (15%). 

NB 1080 2020 #2 Miles: 6.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:47. plan was run easy. splits 9:43, 9:42, 9:41, 9:41.  ave HR 118.

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total running time 55:43. plan was a hard quarter mile after every mile. splits 9:45, 1:52, 9:44, 1:47, 9:43, 1:48, 9:42, 1:53, 9:29. ave HR 124. 

NB1540 2021 Miles: 6.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:51. plan was slow. splits 9:51, 9:46, 9:42, 9:32. ave HR 118. 

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
10.000.000.00

ran with my brother Mike. We stopped at 4 miles and I reset my watch. At 6.5 miles I ramped up the pace and ran solo the rest of the way.

4 miles in 39:14. splits 9:46, 9:41, 9:51, 9:56. ave HR not accurate

6 miles in 54:51. splits 9:50, 9:54, 9:29, 8:33, 8:37, 8:28. ave HR 119. 

NB 1080 2020 #2 Miles: 10.00
Running MilesSwimming YardsBike Miles
4.000.004.00

total running time 37:52. plan was easy run.  splits 9:45, 9:26, 9:22, 9:19. ave HR 120

4 miles on bike in 21:06. 

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
8.000.000.00

total running time 72:59. after 15 minute warm-up I ran 1 minute at 8 to 8:20 pace alternating with 2 minutes at 9:30 pace through 7 miles then I cooled down the last mile.  splits 9:34, 9:04, 8:57, 8:54, 8:58, 8:54, 9:12. ave HR 125.

NB 1080 2020 #2 Miles: 8.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total tunning time 39:54. plan was to run 10 min mile pace. plsits 9:54, 9:59, 10:05, 9:56. ave HR not accurate but read 116. First 4 minutes was registering 130's. 

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
7.000.000.00

total running time 65:58. i got my first covid shot yesterday and I was feeling mildly achy. The orginal plan for today was 8 miles but I decided to run 7. splits 9:51, 9:28, 9:30, 9:33, 9:34, 8:56, 9:06. ave HR 124. 

NB1540 2021 Miles: 7.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:55. plan was easy run. splits 9:59, 9:45, 9:41, 9:31. ave HR 118.

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
12.000.000.00

total running time 1:48:50. plan was warm-up mile and the keep miles between 9:00 and 9:10 pace through 8 miles and then run sub 9 the rest of the way. It was windy and I struggled. I had several stops for traffic but just before the 10 mile mark I stopped for 1-1.5 minutes before pushing home. I also wanted to negative split. splits 9:39, 9:09, 9:09, 9:08, 9:08, 9:07, 8:59, 8:52, 9:04, 8:56, 8:42. ave HR 124  I came close to my pace goals but the negative split was significant 55:19.8 first 6 miles and 53:30.5 for the second six miles.

NB 1080 2020 #2 Miles: 12.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 38:27. plan was easy run. I felt pretty good and picked up significantly the last half mile or so. splits 9:50, 9:45, 9:39, 9:13. ave HR 119. 

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
8.000.000.00

total time 73:51. plans was four half miles hard. It was windy and the first one was done against the wind, the second one with the wind to my back. There were swirling winds that weren't quite as brisk for the last 2 repeats. splits 9:35, 2:16, 3:46, 9:47, 4:50, 3:42, 9:48, 4:49, 3:50, 9:55, 4:51, 3:57, 2:46.  ave HR 123.

NB 1080 2020 #2 Miles: 8.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:54. plan was easy run. it was quite cold outside. splits 9:56, 9:45, 9:38, 9:35. ave HR not accurate.

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
7.500.000.00

ttoal running time 75:23. struggled today. Plan was warm-up 2 miles then one mile hard then 2 miles recovery then 1 mile hard then 2 miles recovery. Didn't even come close. Didn't feel well (lack of good sleep x 3 days and not hydrated well enough. splits 9:37, 9:26, 8:31 (started my better than this but last 0.25 not good), 10:06, 10:14 (about this time I decided I wasn't goiing to follow the plan), 11:45 (I walked for 4 minutes during this mile), 10:33, 5:11. ave HR 125.

NB1540 2021 Miles: 7.50
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:14. plan was easy run. spent extra time before the run with my massage gun working on my legs. this was really good for me. splits 9:48, 9:35, 9:31, 9:18. ave HR not accurate.

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
12.000.000.00

goals for today: negative split and break 1:48.

total running time 1:47:58.3.  splits 9:22, 9:08, 9:08, 9:08, 9:01, 9:01 (54:48)

                                                         8:58, 8:57, 8:51, 8:58, 8:41, 8:45 (53:10)

average HR 128.  Had 3 stops for traffic for a combined less than 15 seconds. very satisfied with this run. 

NB 1080 2020 #2 Miles: 12.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:42. plan was easy run. First w miles with a wind in my face, last 2 miles with wind at my back.  splits 9:53, 10:04, 9:28, 9:17. ave HR 119.  wind in hte low teens mph

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
8.000.000.00

total running time 76:29. I did an exercise stress test and was on a treadmill for about 17 minutes with the last 5 minutes being pretty heavy exercise. The plan for today was to not push terribly hard. A phone call came in about 2.4 miles into the run and it stopped my general conference talk without restarting it. I thought I stopped my watch but later realized I just hit the button for a split and it appaers that I was stationary with my clock running for up to a minutes. here are my splits... I got back to mile splits starting at 4 miles.  9:42, 9:22, 3:16.4, 10:29, 6:12.7 (combined a 9:29 mile), 9:28, 9:33, 9:18, and 9:10.  ave HR 125

NB1540 2021 Miles: 8.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:14. plan was easy run...splits 9:50, 9;37, 9:27, 9:20. ave HR 120. 

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
8.000.000.00

total time running 71:05. plan was 2 miles warm-up them 8 mile tempo run in 8:30 pace.  it was windy so I changed directions more than usual. splits 9:33 and 9:08 (3x 0.05 mile striders) both against the wind. 8:29 (all against the wind), 8:31, 8:31, 8:34, 8:49 (0.8 miles against the wind) and coold down in 9:30. ave HR 130.

NB 840 Miles: 8.00
Running MilesSwimming YardsBike Miles
4.000.004.01

total running time 38:14. Plan was easy run. Legs felt good after the massage gun. splits 9:46, 9:36, 9:35, 9:17. ave HR 118

rode bike for 20:02 minutes

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
12.000.000.00

total running time 107:33. Plan was negative split and slightly faster than a week ago.  splits 9:20, 9:05, 9:04, 9:04, 9:00, 9:03, 8:55, 8:55, 8:56, 8:54, 8:39, 8:39. first half 54:36, second half 52:57. 25 seconds faster than the previous week. ave HR 128. 

NB 1080 2020 #2 Miles: 12.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:13. ran easy but legs felt good and went faster than i planned. splits 9:47, 9:38, 9:30, 9:18. ave HR 119. 

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
8.000.000.00

total time 69:37. plan was warm up for 2 miles then 1K repeats with 1 minute rest (off the clock) for a total of 8 repeats (5 miles). splits 9:39, 9:16 (3x 0.05 mile striders), 7:52, 7:56, 8:04, 8:14, 8:38, 9:57. ave HR 131. These work-outs have gotten harder since I started them... I can tell that this is because I ahven't been doiing additional cross training. 

NB 840 Miles: 8.00
Running MilesSwimming YardsBike Miles
4.000.005.93

total running time 38:37. plan was easy run. splits 9:47, 9:41, 9:36, 9:33. ave HR 120.

total bike time 29:39. 12 mph 5 mile split 24:14. the wind really had picked up.

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
8.000.000.00

total running time 74:33. plan was to start easy and then run around 9:30 pace for first 4 miles, the next two at 9:20 pace and then the last 2 miles sub 9 pace. splits 9:35, 9:30, 9:31, 9:36, 9:18, 9:18, 8:55, 8:50. ave HR 124. ran in heavier shoes

NB1540 2021 Miles: 8.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 39:48. got the vaccine yesterday afternoon. Felt a bit achy but mostly would NOT sleep. I only dozed for 4 hours seemingly aware of everything. the run was slow but still seemed hard. splits 9:56, 10:00, 9:55, 9:57. ave HR 120. 

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
10.000.000.00

total running time 93:54. slept better so I thought i would do my original plan for 12 miles with 4 uptempo miles starting at 2, 5, 8, adn 11 miles. I ran the first set in about the planned time but then couldn't maintain the planned pace of 9:10. I rearranged my plan and did 10 miles total with uptempo miles at 2 miles, 6 miles, and 9 miles. splits 9:23, 9:06, 8:44, 9:29, 9:23, 9:29, 8:49, 10:23, 10:07, 9:01. ave HR 120. I really struggled. I stopped and rest at 4, 6,7,8, and 9 miles. I came to the conclusion that the vaccine affected me more than I realized.

NB 1080 2020 #2 Miles: 10.00
Running MilesSwimming YardsBike Miles
4.100.000.00

Ran with Mike. plan was easy. total time 39:25. splits 9:50, 9:36, 9:29, 9:36, 0:53. ave HR not accurate.

NB1540 2021 Miles: 4.10
Running MilesSwimming YardsBike Miles
8.000.000.00

total running time 74:42. plan was 15 min warm-up then 2 miles uptempo alternating with 3 miles recovery. The first set was done at 8:40 pace and 9:40 pace. After that the pace was 8:20 to 8:30 pace for the faster segments and 9:30 to 9:45 pace for the slower segments. The last 2 uptempo segments were don in about 8:30 pace. I slowed to about 10 min pace for the slower segments during the 6th miles and then to about 10:15 pace for the slower segments during the 7th miles. splits 9:36, 9:18, 8:59, 9:05, 9:04, 9:20, 9:29, 9:52. The last mile was a recovery mile. ave HR 126.

NB 840 Miles: 8.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:54. easy run splits 9:50, 9:45, 9:38, 9:41. ave HR 113. 

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
8.000.004.02

total running time 76:51. plan was to graually speed up after 4 miles but I left later and the heat got to me... splits 9:37, 9:26, 9:29, 9:29, 9:23, 9:14, 9:56, 10:17. ave HR 124.

cycle 20:36.

NB1540 2021 Miles: 8.00
Running MilesSwimming YardsBike Miles
4.000.006.14

total running time 38:46. plan was easy splits 9:56, 9:41, 9:38, 9:30.  ave HR 120.

cycle 30:48. 

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
12.000.000.00

total running time 108:22. plan was to negative split and break 108 minutes but that didn't quite happen. the negative split did happen. splits 9:35, 9:04, 9:02, 9:04, 9:02, 9:00 (54:47), 8:54, 8:58, 8:51, 8:57, 8:59, 8:55 (53:34). ave HR 124. 

NB 1080 2021 Miles: 12.00
Running MilesSwimming YardsBike Miles
4.000.006.18

total running time 38:56. plan was easy run splits 9:57, 9:50, 9:38, 9:31. ave HR 120

cycle 30:00

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
8.000.000.00

total running time 74:09. plan was 3 x half mile hard. 2 miles in between each one then half mile cool down. splits 9:32, 9:11 (3 striders), 3:37.9, 9:53, 9:46, 3:43.3, 9:44, 10:00, 3:52.4, 4:49. ave HR 122. I stopped briefly before each hard half mile to stretch. I stopped after the 2nd and 3rd half miles to catch a breath. ave HR 122.

NB 840 Miles: 8.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:53. plan was easy run. splits 9:56, 9:51, 9:39, 9:27. ave HR 113. 

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
8.000.000.00

total running time 76:56. plan was at 19 minutes to go 1 min uptempo alternating with 30 seconds walking for 19 cycles. This was just over 3 miles of intervals. splits 9:42, 9:29, 9:06, 9:07, 9:21, 10:18, 10:09, 9:43. ave HR 123.

NB1540 2021 Miles: 8.00
Running MilesSwimming YardsBike Miles
4.000.006.19

total running time38:47. easy run. splits 9:55, 9:47, 9:38, 9:27. ave HR 115.

cycle 31:26

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
12.000.000.00

total running time 109:39. plan was negative splits and sub 108... felt great through 8 miles but then... splits 9:14, 9:05, 9:06, 9:02, 9:02, 8:59, 8:52, 8:58, 8:53, 9:13, 9:14, 10:02. ave HR 124. 

NB 1080 2021 Miles: 12.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total running time 29:07. plan was easy run...shorter than usual given the plan to drive all day. splits 9:59, 9:47, 9:21. ave HR 116. then drove with Jeff Boyd until late at night... spending the night in an RV at Walker Lake in Nevada. 

NB1540 2021 Miles: 3.00
Running MilesSwimming YardsBike Miles
0.000.000.00

driving all day. no run.

Running MilesSwimming YardsBike Miles
6.000.000.00

total running time 54:17. plan was warm up 2 miles, uptempo 2 miles, and cool down 2 miles. In Oregon. more hills. splits 9:34, 9:15(down hill), 8:44 (some up hill), 8:09 (some down hill), 9:28, 9:07. ave HR 123.

NB 840 Miles: 6.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total running time 57:11. plan was 9:30 pace. splits 9:37, 9:34, 9:40, 9:38, 9:34, 9:08. ave HR 120. 

NB1540 2021 Miles: 6.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:34. plan was easy run.  splits 9:44, 9:41, 9:39, 9:30/. ave HR 120.

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
9.000.000.00

total running time 79:58. plan was warm-up adn then gradually get faster with goal of sub 80 minute run. made it just barely. splits 9:22, 8:58, 8:57, 8:59, 8:57, 8:44, 8:50, 8:34, 8:37. ave HR 127. this was a weird run. I couldn't go on my planned route as the canal was blocked off by caution tape and the police were actively investigating something. So I turned around and went north. I ran until 5 miles adn then turned back. Just before I hit 6 miles I noticed a sleeping bag right on the edge of the canal path with what appeared to be someone inside the bag. The head was completely covered but it was on a really hard piece of dirt. I ran on by thinking nothing of it but got the distinct impression after about 0.3 miles that I should call and report it. I did just that. not sure what became of this?

NB 1080 2021 Miles: 9.00
Running MilesSwimming YardsBike Miles
4.000.004.17

total running time 39:09. plan was for an easy run. splits 10:02, 9:53, 9:41, 9:33. ave HR 117. 

biking time 19:05. 

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total running time 54:16. plan was statring at 10 minutes to alternate 2 min up-tempo with 3 minutes easy pace. I did this up until the end of the 8th up-tempo segment at 47 min. splits 9:26, 8:56, 8:49, 8:54, 9:02, 9:09. ave HR 126. I felt really good during this run. I am cutting back mileage and the amount of steps I am taking per day. I ahve noted a decrease in soreness.

NB 840 Miles: 6.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 38:58. plan was easy. splits 10:00, 9:44, 9:44, 9:31. ave HR 119

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total time 55:39. plan was start slow and gradually speed up. splits 9:43, 9:28, 9:16, 9:10, 9:03, 8:59. ave HR 126.

NB1540 2021 Miles: 6.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:25. felt really good. tried to go slow but went faster and still easy splits 9:47, 9:41, 9:36, 9:20. ave HR 119

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
9.000.000.00

total time 81:28. plan was faster than last week. poor sleep for 4 nights in a row nixed that. splits 9:04, 8:58, 9:00, 8:59, 9:02, 8:54, 8:54, 9:09, 9:27. ave HR was not accurate 

NB 1080 2021 Miles: 9.00
Running MilesSwimming YardsBike Miles
4.000.006.01

total running time 38:48. plan was easy running. splits 9:47, 9:38, 9:43, 9:40. ave HR 121.

bike ride 27:06. 13.3 mphave HR 92. 

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total running time 52:53. plan was warm-up mile (with 2 striders) then 4 miles at 8:30 pace followed by a cool down mile. splits 9:24, 8:27, 8:32, 8:30, 8:22, 9:38. ave HR 129. happy with this run.

NB 1080 2021 Miles: 6.00
Running MilesSwimming YardsBike Miles
4.000.004.01

total running time 39:40. plan was for an easy run.splits 9:52, 9:57, 9:52, 9:59. ave HR 114.

bike ride 18:58 12.7 mph

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total time 56:14. plan was uptempo 0.25 miles at beginning of miles 1-5 with 0.75 miles in between. splits 9:36, 9:05, 9:08, 9:08, 9:35, 9:43. ave HR 128. 

NB1540 2021 Miles: 6.00
Running MilesSwimming YardsBike Miles
4.000.006.01

total running time 39:38. plan was easy. splits 9:59, 9:57, 9:54, 9:48. ave HR 114. 

bike 28:39. ave speed 12.6 mph. ave HR 95

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
9.000.000.00

total running time 82:34. Plan was to start slow and then gradually speed up. Thought I could do the last 2 miles at sub 8:40 pace. legs were super sore the whole time. I was unable to even come close to what i adh planned. splits 9:45, 9:15, 9:11, 9:06, 8:57, 8:54, 9:15, 9:00, 9:12/. ave HR 129. I did not feel good after this run. Decide then that I was goiing to take most of next of from running and just walk.

NB 840 Miles: 9.00
Running MilesSwimming YardsBike Miles
3.310.005.06

actually was walking 59:31. pace 18 min/mile  ave HR 72. 

bike time 20:38. ave speed 14.7 mph. ave HR 108

NB1540 2021 Miles: 3.31
Running MilesSwimming YardsBike Miles
4.590.000.00

actually was walking. total time 80:38. 17:35 min/mile. ave HR not accurate.

Running MilesSwimming YardsBike Miles
3.000.005.06

walking 3 miles in 55:58. 18:37 pace. deliberately slower

biked hard 20:06. ave HR 109

NB1540 2021 Miles: 3.00
Running MilesSwimming YardsBike Miles
4.000.000.00

4 miles walking. total time 71:49. pace 17:58. ave HR 73. 

Running MilesSwimming YardsBike Miles
3.000.000.00

total running time 28:52. decided to run again as my cholesterol level was up (LDL=92, goal is <70). splits 9:43, 9:35, 9:33. ave HR 121

NB1540 2021 Miles: 3.00
Running MilesSwimming YardsBike Miles
7.000.000.00

total running time 62:56. plan was slow and speed up. splits 9:17, 9:09, 9:09, 9:10, 8:58, 8:31, 8:40. last 2.5 miles stopped every half mile for a brief rest.  sHR ave 130.

NB 1080 2021 Miles: 7.00
Running MilesSwimming YardsBike Miles
3.000.000.00

total running time 28:58. plan was easy run. splits 9:47, 9:43, 9:28. ave HR 119.

NB1540 2021 Miles: 3.00
Running MilesSwimming YardsBike Miles
6.000.005.05

total running time 55:03. plan was 3 up-tempo half miles. splits 9:24, 3:54, 9:33, 4:45, 3:55, 9:39, 7:09, 4:02, 2:43. ave HR 128.

bike 22:23.

NB 840 Miles: 6.00
Running MilesSwimming YardsBike Miles
4.000.005.05

total running time 38:34. easy run. splits9:53, 9:38, 9:36, 9:27. ave HR 118. 

bike time 21:23. 

NB1540 2021 Miles: 4.00
Running MilesSwimming YardsBike Miles
9.000.000.00

total running time 82:23. plan slowly speed up. windy marked by w splits 9:46w, 9:20w, 9:10, 9:13, 9:10, 8:59, 9:04 w, 8:50, 8:51w. ave HR 125.

NB 1080 2021 Miles: 9.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:17. plan was easy with speed up for last mile. splits 9:56, 9:36, 9:34, 9:10. ave HR 114.

NB 840 Miles: 4.00
Running MilesSwimming YardsBike Miles
3.000.006.20

total running time 28:54. plan was slow. splits 9:48, 9:45, 9:22. ave HR 117. 

total bike time 28:30. 13.1 mph

NB1540 2021 Miles: 3.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total tunning time 54:21. Plan was 2 up tempo mile strating at 2 and 5 miles. splits 9:40, 9:15, 7:53, 9:35, 9:38, 8:20. ave HR 123.

NB 1080 2021 Miles: 6.00
Running MilesSwimming YardsBike Miles
3.000.005.05

total running time 29:54. goal 10 min/mile pace. splits 10:14, 9:53, 9:47. ave HR 111

total bike time 21:38. 14 mph

NB1540 2021 Miles: 3.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total running time 56:22. goal was 9:30 pace with increased tempo the last mile and a half.  splits 9:41, 9:27, 9:19, 9:26, 9:12, 9:17. ave HR 125

NB1540 2021 Miles: 6.00
Running MilesSwimming YardsBike Miles
3.000.002.50

total running time 28:14. plan was easy run and then fartlek at 2.0, 2.3, 2.6, and 2.9 miles. splits 9:37, 9:28, 9:09. ave HR 111

short on time...biking time 10:19. 14.5 mph. ave HR 103.

NB 1080 2021 Miles: 3.00
Running MilesSwimming YardsBike Miles
9.000.000.00

total running time 85:39. plan was to start slow adn speed up and do last 2 miles sub 9 pace. I failed. I have lost alot of fitness as I try to sort out this leg soreness issue.  splits 9:54, 9:34, 9:31, 9:30, 9:26, 9:23, 9:11, 9:26, 9:44. ave HR 124.

NB 840 Miles: 9.00
Running MilesSwimming YardsBike Miles
3.000.007.04

total running time 29:11. plan was easy run. splits 10:00, 9:45, 9:26. ave HR 114

bike ride 32:26. 13 MPH ave HR 94.

NB1540 2021 Miles: 3.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total running time 55:15. plan was warm-up for 10 minutes then alternate 1 mint uptempo with 2 minutes normal pace. did this for 4 miles and then coold down mile. splits 9:40, 8:56, 8:55, 8:59, 9:01, 9:44. ave HR 127

NB 840 Miles: 6.00
Running MilesSwimming YardsBike Miles
3.000.004.59

total running time 28:54, easy run. splits 9:50, 9:40, 9:24. ave HR 116. 

total bike time 23:34. 11.7 mph. deliberately easy ride

NB1540 2021 Miles: 3.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total running time 56:02. Plan was 9:30 pace for the first 3 and 9:10 pace for the enxt 2 adn then see how hard I could go. It wasn't very fast but i felt good through about 4.5 miles and then struggled a bit. splits 9:42, 9:26, 9:22, 9:07, 9:07, 9:19. ave HR 128.

NB1540 2021 Miles: 6.00
Running MilesSwimming YardsBike Miles
3.000.006.42

tlotal running time 28:23. plean was to run easy. splits 9:42, 9:24, 9:17. ave HR 117.

bike time 31:21. 12.3 MPH ave HR 97

NB 840 Miles: 3.00
Running MilesSwimming YardsBike Miles
9.000.000.00

total running time 83:52. plan was to warm-up for the first half mile and then run 9:30 pace through 5 miles the speed up to 9:20 pace for 2 mile and then see if I could run less than 18 minutes for the last 2 miles. splits 9:45, 9:25, 9:25, 9:25, 9:23, 9:18, 9:18, 9:09, 8:45. ave HR 123 I am pleased with this run. It is 1 min 45 seconds faster than last week. 

NB 1080 2021 Miles: 9.00
Running MilesSwimming YardsBike Miles
3.000.006.42

total running time 28:30. Goal was easy. splits 9:46, 9:31, 9:24. ave HR 115.

total riding time 34:01 9on the watch but forgot to stop the watch for perhaps 2.5 minutes).

NB 840 Miles: 3.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total running time 52:52. Plan was a 3 mile tempo run at 8:30 pace after 2 miles warm-up adn then 1 mile cool down. splits 9:31, 9:01 (3 striders of 0.05 miles each), 8:25, 8:25, 8:26 (was running almost all out on this one), 9:04 (last 0.2 miles hard). ave HR 129.  I stopped briefly twice in the last mile, once right after finishing mile 5 and then again to get some water. I am pleased with this run. I think I am figuring our my major soreness. I need much more core training adn stertching(yoga) than I did when Iw as younger.

NB 1080 2021 Miles: 6.00
Running MilesSwimming YardsBike Miles
3.000.006.21

total running time 28:45. plan was easy run. splits 9:47, 9:33, 9:24. ave HR 122

bike time 28:39. ave HR 97.

NB1540 2021 Miles: 3.00
Running MilesSwimming YardsBike Miles
6.000.000.00

total running time 55:55. plan was start easy and then run 9:20 until last 2 which I wanted to run near 9:00 for mile #5 and sub 9 for mile #6. didn't happen.  splits 9:41, 9:25, 9:21, 9:20, 9:02, 9:06. ave HR 126. ran in my heavier shoes.

NB1540 2021 Miles: 6.00
Running MilesSwimming YardsBike Miles
803.000.00125.33
NB1540 2021 Miles: 376.71NB 1080 2020 #2 Miles: 237.70NB 1540 2020 #2 Miles: 8.00NB 840 Miles: 84.00NB 1080 2021 Miles: 88.00
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