| 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 | | 44.00 | 0.00 | 0.00 |
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| NB 1540 2020 Miles: 18.00 | NB 1080 2020 Miles: 26.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| total running time 67:12. goal was 9:40 pace. splits 9:56, 9:38, 9:37, 9:32, 9:40, 9:32, 9:18. average HR 124.
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| work-out is on three different clock starts.
warm-up 2 miles in 18:42. splits 9:29 and 9:13. at 1.6 and 1.8 miles did a strider for 0.05 miles.
threshold 3-mile run total time 24:28. splits 8:08, 8:12, 8:08. average HR 136. 3 weeks ago did this run in 24:40.
coold down 2 miles total time 19:58. average HR 121.
core 40 lunges, 15 squats, 20 back extenders, 25 push-ups.
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| total running time 58:31. goal was slow. stopped twice for traffic, once to change conference sessions, and once to get prepped to go fast for the last 0.35. splits 10:10, 9:57, 9:52, 9:51, 9:31, 9:11. average HR 115.
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| total time 61:55. plan was a conservative start with a gradual increase in effort. splits 9:17, 9:03, 8:59, 8:59, 8:38, 8:36, 8:23. average HR 124.
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| total time 47:23. plan was 9:30 pace. I noticed the humdity right away. splits 9:54, 9:37, 9:33, 9:15, 9:04. average HR 123.
core 40 lunges, 15 squats, 20 back extenders, 25 push-ups.
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| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| total time 1:55:52. plan was 9:20 x 2, 9:15 x 2, 9:10 x 2, 9:05 x 2, 9:00 x 2, and thens ee what I could do. temp was 81 at the start at 86 at the end. the dex point went up Thursday afternoon noticeably and that made things hard. At 7 miles I slowed hoping to keep the new pace the remainder of the run. I had a few breaks... at 3.4 miles to change conference sessions, then at 7 and 9 miles due to the heat. those stops were all with the clock stopped. At 10 miles I walked for 15-20 seconds with the clock running. At 11 miles I walked some and stopped the clock at the water fountain. During the last mile I walked some with the clock running too. It was a real struggle. splits 9:26, 9:13, 9:09, 9:12, 9:07, 9:05, 9:13, 9:24, 9:29, 10:26, 10:32, 11:36. after the run I was totally drenched in sweat. I had 25 oz of fluids (15 gatorade and 10 water) at drank 5 oz at every even mile (2-10). At 11 miles I had water from the fountain. Despite all of that I lost 6.4 lbs during the run.
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| NB 1080 2020 Miles: 12.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 44.00 | 0.00 | 0.00 |
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| NB 1540 2020 Miles: 18.00 | NB 1080 2020 Miles: 26.00 |
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