| 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 | | 30.23 | 0.00 | 0.00 |
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| NB1549 2017 Miles: 24.00 | NB 880 Miles: 6.23 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| total time 36:06. splits 9:22, 9:03, 8:56, 8:45. not pushing at all
got this thing going on in my groin. my core bothers it so I only did one set
40 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches, 45 second plank
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| total time 53:09. plan was 30 seconds hard then 6 minutes recovery. I did this starting at 6:45. splits 9:23, 8:45, 8:30, 8:53, 8:58, 8:41. I did 8 of these hard segments with the first 10 seconds being a gradual speed up and then hard for 20 seconds.
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 35 minutes exercise bike
right groin bothering me. Only did the core exercises that don't bother my groin
40 lunges, 20 squats, 20 back extenders
40 lunges, 20 squats, 20 back extenders
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| | Running Miles | Swimming Yards | Bike Miles | | 6.23 | 0.00 | 0.00 |
| 10 x 400 on the GJHS track. warm-up 1.2 miles then goal was 1:50 per 400 with 2-3 mintues of recovery. total time 56:38. mile splits 9:23, 8:59, 8:28, 9:10, 8:52, 9:37, 2:07
starting with the 400's : 1:49.25 (1:45 recovery), 1:47.66 (1:39), 1:46.5 (1:40), 1:44.95 (1:39), 1:45.0 (1:40), 1:46.28 (1:41), 1:46.58 (1:43), 1:45.02 (1:41), 1:47.32 (1:41), 1:39.97 (1:31)
I felt really good and am really pelased with this work-out.
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| easy run not pushing much until the end. total time 35:40. splits 9:18, 8:50, 8:46, 8:46.
40 lunges, 20 squats, 20 back extenders
40 lunges, 20 squats, 20 back extenders
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| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| plan was warm-up then 2 x 15 minutes up-tempo. I warmed at 15 minutes then I went 15 minutes up-tempo then 20 minutes slower then 15 minutes up-tempo then finished the 10 miles. total time 1:26:45. splits 9:18, 8:34, 7:58, 8:28, 9:02, 8:56, 8:00, 8:53, 8:57, 8:39.
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| | Running Miles | Swimming Yards | Bike Miles | | 30.23 | 0.00 | 0.00 |
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| NB1549 2017 Miles: 24.00 | NB 880 Miles: 6.23 |
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