| 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 | | 45.00 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 22.00 | NB 880 Miles: 23.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| easy miles as I was pretty sore. didn't do the core because of how sore I am and I needed to do the longer run today instead of tomorrow. total time 1:28:27. did 5 strides (20-30 seconds) at the beginning of each mile starting at 4 miles. splits 9:46, 9:39, 9:47, 9:56, 9:57, 9:42, 9:45, 10:04, 9:52.
later in the morning had a cardiac stress test and was on the treadmill for 16 minutes.
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| NB 1540 2016 #3 Miles: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| AM 6 miles total time 56:10. splits 9:41, 9:16, 9:19, 9:20, 9:18, 9:16. Not near as sore today.
PM 2 miles easy. first mile 9:48, second mile 9:57. total 19:45.
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| NB 880 Miles: 2.00 | NB 1540 2016 #3 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 30 minutes on the exercise bike
36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches
36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| total time 70:58. ran 15 minutes warm-up and the 15 minute temple and then 15 minute recovery followed by another 15 minute tempo then recovered until the end. splits 9:25, 8:37, 8:00, 8:51, 9:23, 8:32, 8:36, 9:34. the first 15 minute was probably a bit too hard so the the second tempo section waschoppy and difficult to maintain plus slower.
late afternoon 2 miles easy total time 19:53 splits 10:03, 9:50
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| NB 880 Miles: 8.00 | NB 1540 2016 #3 Miles: 2.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| total time 46:49. splits 9:39, 9:21, 9:19, 9:08, 9:22
36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches
36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches
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| NB 1540 2016 #3 Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 13.00 | 0.00 | 0.00 |
| total time 1:59:56 after 30 minutes warm up I did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1
splits 9:26, 9:23, 9:19, 9:07, 8:58, 9:11, 9:10, 9:15, 9:09, 9:26, 9:16, 9:08, 9:07. I felt sore but tried really ahrd to not overdo it. during the ladder the up tempo was about 8:50 and the recovery time around 9:30 pace.
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| | Running Miles | Swimming Yards | Bike Miles | | 45.00 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 22.00 | NB 880 Miles: 23.00 |
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