| 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 | | 39.15 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 28.15 | NB 880 Miles: 11.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| easy run trying to keep at 9:45 pace. total time 58:01. splits 9:43, 9:45, 9:41, 9:40, 9:38, 9:34 average heart rate 117.
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank
40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank
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| NB 1540 2016 #3 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| plan was a ladder after a 10 minutes warm-up. 1-1-2-1-3-2-4-3-5-4-4-3-2-1-1-1 then cool down. total time 61:05. splits 9:36, 8:15, 8:38, 8:33, 8:28, 8:12, 9:21 average heart rate 130. max heart rate 157.
afternoon. 95 degrees. total time 19:16. splits 9:42, 9:34 average heart rate 116.
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| NB 880 Miles: 7.00 | NB 1540 2016 #3 Miles: 2.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| rode exercise bike for 30 minutes
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank
40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| plan one mile warm-up and then 4 to 6 half mile repeats at around 7:35 pace. If I slowed by even 5 seconds per half mile I was to stop the repeats and just finish the work-out. total time 63:10. splits 9:40, 8:04, 8:15, 9:16, 9:39, 9:31, 8:44. I did 4 half mile repeats in 3:48.10 (2:28 recovery), 3:44.88 (2:32), 3:46.75 (2:34), 3:54.93. I then just ran until the last half mile which I picked up the pace and ran in 4:03.28. average heart rate 135.
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| NB 1540 2016 #3 Miles: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| total time 36:38. easy run...at least felt easy and yet splits were better than I expected 9:29, 9:12, 8:57, 9:00
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank
40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank
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| | Running Miles | Swimming Yards | Bike Miles | | 13.15 | 0.00 | 0.00 |
| plan was for 13 miles and to do 2 three mile segments "no slower than 8:30 pace". I ran the first segment from 3 to 6 miles going 8:05 pace. The last 45 seconds or so I did slow but that is ebcause I had been running at about 7:50 pace for a few minutes. The second segment I shortened to 2 miles because I was having to go near full effort to hold even 8:35 pace. Before the half-way point I decided to run more than 13 and see if this workout would give me a half marathon PR and it did! my watch said 1:56:09 for the half but that was my time for the 13.15. here are the details: total time 1:56:09. splits 9:24, 8:57, 8:57, 8:05, 8:06, 8:04, 9:38, 9:14, 9:03, 8:22, 8:30, 9:28, 9:02, 1:20 average heart rate 135 average pace 8:50.
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| NB 1540 2016 #3 Miles: 13.15 |
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| | Running Miles | Swimming Yards | Bike Miles | | 39.15 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 28.15 | NB 880 Miles: 11.00 |
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