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.
guess on distance. In cedar city... warmed up going to Canyon View HS track then did 16 laps 400 uptempo 200 recovery then jogged home uphill. thinking for legs were about 1.07 miles. splits 9:48, 8:41, 9:02, 9:34, 9:28, 12:33. I was dead at the end
on the treadmill after dirving home from Utah. total time 40:05. started off at 5.5 mph and gradually got it up to 6 mph by 1 lap and to 6.2 mph at 1.5 "laps". at the start of the 4th lap I went hard at 7.5 mph for half a "lap" and then settled in at 6.3 MPH until 1.75 miles then I went hard at 7.5 mph for half a lap and then settled in at 6.4 mph until 2.75 miles when I did the half a lap ahrd thing. at 3.75 I increased to 7.5 mph and then after 1/4 of a lap I upped the pae by 0.1 mph every 1/8th of a lap. splits 9:39, 9:19, 9:12, 8:58, the 0.3 cool down in 2:57.