| 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 | | 28.00 | 0.00 | 0.00 |
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| NB1549 2017 Miles: 13.00 | NB 880 Miles: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| total time 27:37. splits 9:38, 9:09, 8:49 (ran last 0.15 all out).
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 was 6 x 0.75 at 7:45 pace with 1 minute rest in between. first one was too fast, next 2 were on target. 4th one was about 7:50 pace. last 2 7:55 pace. total time 58:50. splits 9:28, 7:41, 7:55, 7:58, 8:06, 8:10, 9:34. overall pace 8:24 with average hert rate 133.
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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, 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 | | 5.00 | 0.00 | 0.00 |
| plan today was 90 second fartlek once a mile strting at the beginning of mile 2. total time 44:12. splits 9:32, 8:41, 8:45, 8:39, 8:34 (the last mile I picked up the pace for the last 0.15 too).
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| total time 27:59. splits 9:28, 9:12, 9:21
20 minutes on the exercise bike. avoided lunges and squats because I am racing tomorrow.
20 back extenders, 40 push-ups, 40 crunches, 45 second plank
20 back extenders, 30 push-ups, 30 crunches, 45 second plank
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| | Race: |
Laura's Run (6.12 Miles) 00:48:11, Place overall: 3, Place in age division: 1 | | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| 2 mile warm up in NB 1540's 20:24 splits 10:03 and 10:21. I then stretched for about 15 minutes.
put on racing flats and ran 0.7 miles with 4 striders. all this running averaged 9:34 pace for 6:40
10K race was short by 0.08. I'll give the splits from start to finish of the race. 48:11= 7:56, 7:55, 7:50, 7:54, 7:52, 7:50, 0:53.5. I actually walked a bit before running to complete the 6.2 and my GPS later told me my 10K time was 48:58. the 0.88 I ran after I hit the lap button for the end of the race was run in 10:09 (11:32 pace). average heart rate for this run was 137.
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| | Running Miles | Swimming Yards | Bike Miles | | 28.00 | 0.00 | 0.00 |
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| NB1549 2017 Miles: 13.00 | NB 880 Miles: 7.00 |
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