| 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 | | 39.20 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 4.00 | NB 880 Miles: 35.20 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| easy run... I did speed up effortlessly at the end. total time 37:08. spluts 9:29, 9:14, 9:18, 9:07. average heart rate 123.
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 | | 4.00 | 0.00 | 0.00 |
| total time 37:03. splits 9:23, 9:10, 9:16, 9:14. I did 3 45 second fartleks half way through miles 2,3, and 4. I feeling great!
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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
20 lunges, 10 squats, 10 back extenders, 15 push-ups, 15 crunches, 15 second plank
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| total time 36:46. tried to go 9 min pace for a half mile at 1 mile and at 2.5 miles. looks like I went a bit faster. splits 9:22, 9:02, 9:06, 9:16. average heart rate 120.
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| | Running Miles | Swimming Yards | Bike Miles | | 1.00 | 0.00 | 0.00 |
| easy run just to stretch the legs. up tempo twice 9:16. average heart rate 118.
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| | Race: |
Phoenix Marathon (26.2 Miles) 04:31:47 | | Running Miles | Swimming Yards | Bike Miles | | 26.20 | 0.00 | 0.00 |
| very tough day. My goal was 4 hours and I was definitely on pace to make it at 20 miles. My plan was to be comfortable on the down hill and let it help me get ahead of goal pace and then slow down as it got flat. plan worked until between 21 and 22 miles when the calf cramps started. The rest of the race was just an effort to finish. total time 4:31:47. splits 8:45, 8:38, 8:59, 8:50, 9:07, 9:23, 8:40, 8:44, 8:59, 8:44, 8:54, 8:48, 8:57, 8:56, 8:58, 5:59 (accidently hit my watch and didn't know it), 9:02, 3:06 (got back on the mile markers), 9:10, 9:24, 9:50, 10:12, 12:54, 20:08, 16:34, 15:12, 14:38, 2:18. I didn't follow my haeert rate because it didn't seem right. overall pace was 10:23. cramps were brutal.
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| | Running Miles | Swimming Yards | Bike Miles | | 39.20 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 4.00 | NB 880 Miles: 35.20 |
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