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 26:46. at 5 minutes ran 1 minute hard and 2 minutes recovery. did these at 5,8,11,14,17,20,and 23 minutes. Then went hard from 25:45 until the finish. by the end I was feeling fairly fatigued. splits 8:57, 8:49, 9 flat.
it was 83 at 5:15 in the morning. I decided that 6 miles were out of the question. I did ok for 4. total time 46:51. splits 9:22, 9:06, 9:17, 9:18, 9:48