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 running time 27:51. splits 9:26, 9:25, 9:00. I was really sore from the run on Saturday. I had planned to go faster but this just ended up being a run to loosen up.
ran this morning. Got two calls in the middle of the night so I was tired but after about 5 minutes I decided to pick up the pace and see what I could do. total time 26:09. splits 9:09, 8:29, 8:31. For what I have been able to do lately this was pretty good.
total time 64:26. warmed up for 20 minutes then ladder down tempo and recovery time alternating minutes as follows: 5-5-4-4-3-3-2-2-1-1-1-1-2-2-1-1-1-1-1-1-