| 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 | | 30.00 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 20.00 | NB 880 Miles: 10.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| easy run. total time 37:05. splits 9:15, 9:20, 9:16, 9:16. average heart rate 122. average pace 9:16
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 | | 6.00 | 0.00 | 0.00 |
| after 1 mile warm-up I went hard for 1 minute at the beginning of each half mile. total time 54:10. splits 9:27, 8:46, 8:57, 8:59, 8:59, 9:02. average heart rate 129. average pace 9:02.
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| NB 1540 2016 #3 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 30 minutes excercise 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 | | 6.00 | 0.00 | 0.00 |
| 3 x 1 miles at race pace. 1 mile warm-up then 1/2 mile recovery in between each run. total time 55:06. splits 9:21, 8:52, 4:44, 9:03, 4:49, 8:54, 9:23. average heart rate 126. average pace 9:11.
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| NB 1540 2016 #3 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| easy run today total time 37:27. splits 9:33, 9:17, 9:21, 9:16. average heart rate 120. average pace 9:22
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 |
| the plan was to run the course starting at the LDS church on McDowell and then running the only significant uphill of the course (from 0.53 miles to 2.06 miles on today's run and from about 4.2 to 5.76 miles on the marathon course) to get a feel for that and to see what my heart rate effort for 9:10 miles would translate to on the down hill portions. I also planned to do one 3 mile section of the course up-tempo but no faster than 8 min mile pace. Well... my watch didn't cooeprate so for much of the run it said my heart rate was in the 170's and 180's. I stopped once to check my heart rate and it wasn't beatring that fast. I stopped again and took it off and tried to wipe of the sensors. no luck... so I ignored the heart rate and ran on effort. The downhill portion after the uphill I ran based upon effort. I started the uptempo segment at 4.5 miles. total time 1:30:07. splits 9:11, 9:33, 8:44, 9:05, 4:26, 8:08, 8:10, 8:05, 9:47, 9:54, 5:03. I finished my hard 3 miles going west on McDowell and immediately turned around so the last 2.5 miles were all uphill. my watch says my average heart rate was 165. right around 6.5 miles all the sudden my watch heart rate dropped to the 140's which was probably accurate.
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| | Running Miles | Swimming Yards | Bike Miles | | 30.00 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 20.00 | NB 880 Miles: 10.00 |
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