| 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 | | 20.00 | 0.00 | 0.00 |
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| NB1540 2016 #2 Miles: 20.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 21 minutes bicycle outside
36 lunges, 20 squats, 30 back extenders, 30 pushups, 30 crunches
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| total time 54:22. warmed up for 1 miles then 1/2 lap hard, 1/2 lap easy until 5 miles. at 5 miles I ran 1/2 mile hard then recovery for 1/4 miles then 1/4 mile hard. initiall hard was 7.5 mph then 7.7 MPH for 3rd mile then 7.8 mph for 4th mile. ran the 1/2 mile below 8 minute pace.
splits 9:45, 9:09, 9:10, 9:02, 9:01, 8:15
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| NB1540 2016 #2 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 22 minutes on the bike
36 lunges, 20 squats, 25 back extenders, 30 pushups, 30 crunches
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| treadmill. tried to do atempo run but set the tempo too high so I improvised. 1 mile warm-up then 1.5 miles at 9 min pace, break for 1/4 miles then 1.5 miles at same pace, then break for 1/4 mile, then half mile saem pace, then 1/4 mile easy, 1/4 mile hard, 1/4 mile easy, and finally 1/4 mile hard (8 pmh to 8.3 mph)
total time 54:37 splits 9:30, 8:57, 9:15, 8:57, 9:14, 8:43
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| NB1540 2016 #2 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 36 lunges, 20 squats, 25 back extenders, 30 pushups, 30 crunches
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| made the mistake of running outside. 80 degrees, 50% humidity at the start of the run. total time 84:57. splits 9:46, 9:45, 9:55, 9:50, 10:24, 11:06, 11:40, 12:31.
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| NB1540 2016 #2 Miles: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 20.00 | 0.00 | 0.00 |
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| NB1540 2016 #2 Miles: 20.00 |
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