| 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 | | 50.00 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 34.00 | NB 880 Miles: 16.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| total running time 38:42. splits 9:47, 9:38, 9:40, 9:37. I was a bit sore in the quads so it was good that I took it easy.
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank
40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank
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| NB 1540 2016 #3 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| morning run 7 miles. 2 x 2 miles- mile warm-up, mile in between, mile cool down. supposed to do at 9 minute pace. Choppy run as I never settled into a steady pace. total time 64:21. splits 9:32, 8:50, 8:59, 9:26, 9:01, 8:58, 9:35.
evening run 3 miles. total time 28:08. splits 9:31, 9:19, 9:18
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| NB 880 Miles: 3.00 | NB 1540 2016 #3 Miles: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 41 minutes on the bike outside. average pace 12.5 mph. rode for over 8 miles.
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| morning total time 64:51. splits 9:34, 9:17, 9:19, 9:14, 9:11, 9:13, 9:03. I felt really good . average heart rate 124.
evening 2 miles total time 18:38. splits 9:24, 9:14. felt easy average heart rate 119.
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| NB 880 Miles: 2.00 | NB 1540 2016 #3 Miles: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| total time 46:46. easy run splits 9:35, 9:21, 9:20, 9:19, 9:11. average heart rate 120.
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank
40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank
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| NB 1540 2016 #3 Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 22.00 | 0.00 | 0.00 |
| total time 3:22:41. at 11 miles I changed to lighter shoes. I was trying to focus on 9:25 apce for the first half and then 9 flat pace the second half. twice I accidently his the lap button so will have to add those splits. With the light shoes I was able to maintain a sub 9 min pace for quite a while with the heart rate right about 120. However, the last 3 - 4 miles my heart rate went up significantly and the last mile was a struggle. splits 9:32, 9:08 (not sure where that came from?), 9:34, 9:26, 9:29, 9:19, 9:24, 9:29, 9:24, 9:15(no increase in heart rate so I don't know what happened), 9:24, 9:00, 8:52, 8:56, 8:57, 8:54, 9:01, 8:55, 9:01, 9:02, 9:11, 9:27. the last mile was a struggle with increased effort just to get that pace. average pace 9:13 average heart rate 124.
had an energy Gu prior to the run and then at 50 minutes, 1 hour 40 minutes, and 2 hours 30 minutes. I tried something new. Gatorade chews. I had 2 of them at 2 hours 5 minutes, 2 at 2hours 55 minutes and 2 at 3 hours 10 minutes. the temperature warmed up significantly the last hour and I was probably over dressed. I drank a total of 12 oz water during the first 11 miles and a total of 18 oz gatorade during the second 11 miles. even doing all of this I lost 3.5 pounds during the run.
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| NB 880 Miles: 11.00 | NB 1540 2016 #3 Miles: 11.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 50.00 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 34.00 | NB 880 Miles: 16.00 |
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