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.
total time 38:31. i decided to take it easy for 2 miles and then go hard for 1 mile. last time I did that I wasn't very please. This time I was surprised. I was dying at the end. Proably did the first 0.7 in 7:50 pace. splits 9:47, 9:39, 8:09, 10:57.
total time 74:18. I warmed up for 15 minutes and then I did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 then continued for 2 minutes recovery and then did 1-1-1-1-1-1-1 until finished. splits: 9:34, 9:12, 9:08, 9:11, 9:16, 9:12, 9:09, 9:38