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.
total time 26:22. splits 8:51, 8:28, 9:03. at 8 minutes I ran 2 minutes hard and 2 minutes easy, for the 4 set I ran 3 minutes easy before doing the last full 2 minutes. at 25 minutes I went hard until the end of the run.
total time 66:30. splits 9;27, 9:22, 9:11, 9:10, 9:21, 9:43, and 10:17. I knew I was in trouble after the first mile. I hadn't stretched and I didn't get a good night's sleep. I still tried to pick up the pace but wasn't successful.