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 43:54. intended to ry to run a tempo run similar to last week. did so but without quite the same results. I was pretty tired. splits 9:17, 9:03, 8:43, 8:49, 8:02.
total time 75:10. after 15 minutes warm-up I ran a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 then I ran hard from 7.75 miles to 8 miles. splits 9:25, 8:49, 8:55, 8:49, 9:03, 9:03, 9:02, 9:28, 2:36