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.
originally thought it was 4 miles. ran to track as warm-up 12:19 then kept warming up for 3 laps in 7:32. Then did 200 up tempo 100 recovery for 3 laps then 1:05 uptempo and 40 seconds recovery all the way home. 3 more laps in 2:14, 2:18, and 2:32 then 11:43 home.
4... too the track in 12:12 then gradually tried to get faster over 6 laps in 2:30, 2:26. 2:27, 2:25, 2:23, 2:26 then 11:42 back to mailbox then 42 seconds to complete 4 miles.
total time 1:41.09. longest run since the half. I wasn't sure how it would feel and I ended up tired and dragging much of the day. splits9:55, 9:57, 10:07, 9:58, 10:02, 10:02, 9:45, 10:05, 10:21, 10:58