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 run 27:14. time 3 miles in 26:06. i ran 5 minutes warm-up and then went hard for 1 minutes (8mph) alternating with easy for 1 minute(6 mph). splits 9:03, 8:30, 8:33.
ran outside with andrew and keturah. the temp was 79 but the humidity 51%. I did not fair well. total time 49:24. splits 9:34, 9:18, 9:30, 10:13, 10:49
total time 42:50. wamred up for a mile and then need 0.5 hard and 0.5 recovery x 3 then 0.25 hard. splits 9:31, 9:02, 9:32, 9:49, 4:46. 800 splits 3:55, 4:00, 4:06