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.
cold. second week of just 3 runs per week. I ran 4 miles steady adn then the last 2 miles did 1 minutes up tempo adn 2 minutes recovery total time 57:41 splits 9:36, 9:45, 9:45, 9:54, 9:14, 9:27.
total time 58:57. I ran 3 half miles as hard as I could at 1.5 miles, 3.5 miles, and 5.5 miles. splits 9:36, 4:47, 4:13 (9 flat), 10:01, 5:07, 4:21 (9:28), 10:36, 5:13, 5:03 (10:16)
I am on call and was already p[lanning on going shorter but my calves were really mad at me for extra stretching and I went even shorter than plan. at 1.25 miles my left calf got really tight. at 3 miles the right calf. it was pretty bad. total time 60:38. splits 9:50, 9:44, 10:10, 10:30, 10:04, 10:22. my calves were screaming at me the rest of the day.