| 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 | | 42.00 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 22.00 | NB 880 Miles: 20.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| easy run this morning... tried to keep my heart rate around 119. total time 38:56. splits 9:46, 9:39, 9:48, 9:43. average heart rate turned out to be 119. I was a bit sore and didn't push it at all.
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 | | 9.00 | 0.00 | 0.00 |
| morning run. I did a bunch of stretching yesterday using yoga poses from Runner's World. It really helped my right groin which has been super tight. However... my heart rate was up higher than usual today. total time 66:06. splits 9:28, 9:21, 9:27, 9:28, 9:32, 9:21, 9:28. average heart rate 124.
afternoon run. total run time 18:37. splits 9:26, 9:11. average heart rate 120
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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 | | 0.00 | 0.00 | 0.00 |
| 30 minutes on the exercise bike.
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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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| morning run. 7 miles. Jeff wanted me to do 6 by 0.5 miles at around 9 minute pace. I warmed up for 1 miles and then I had 0.2 miles recovery in between (pace between 9:45 and 10 min). total time 64:37. splits 9:24, 8:55(definitely discovered that part of this was too fast), 9:16, 9:11, 9:05, 9:30, 9:16. My heart rate seems a bit higher this week? not sure. need to go to garmin connect and analyze. I spent 30 minutes stretching last night. My right groin and thigh seem to be doing better. average heart rate for the entire run was 128.
afternoon run 83 degrees. 2 miles 18:26. splits 9:20, 9:06. 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 | | 4.00 | 0.00 | 0.00 |
| esay run with one strider at each half mile point. total time 37:43. splits 9:30, 9:19, 9:24, 9:30
average heart rate 118. average pace 9:26
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 | | 16.00 | 0.00 | 0.00 |
| long run plan today... 2 x 3 miles plus easy run. 1 segment early in the run and another segment late in the run. I did them mile 2-4 and then 13-15. goal was 9 min pace for those runs and 9:25 for the other times.
How I did: total time 2:26:27. plits 9:24, 8:51, 9:01, 8:57, 9:23, 9:21, 9:19, 9:16, 9:18, 9:11, 9:14, 9:15, 9:01, 8:49, 8:59, 9:07. The first 3 miles segment I was trying to keep the heart rate at 126. Then I was trying to keep it at 121. I was pretty successful at 121 but I really settled into a groove and the miles were faster than I had planned. the second faster segment I had to stay around 129-130 in order to get the pace. The last mile I ran most of it at 9:20 pace. but I picked up the pace the last 90 seconds.
average heart rate for the entire run was 124. average pace 9:09 (right on pcae for 4 hours).
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| | Running Miles | Swimming Yards | Bike Miles | | 42.00 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 22.00 | NB 880 Miles: 20.00 |
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