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 running time 45:08. after 10 minute warm-up I ran 5 minutes hard alternating with 5 minutes around 9:15 pace. splits 9:16, 8:27, 8:40, 8:52, 8:53, 1:00
total time 81:56. warmed up for 2 miles and then went one mile up tempo 1 mile recovery. Splits 9:41, 9:23, 8:23, 9:09, 8:27, 9:19, 8:41, 9:35, 8:59, 0:19.