| 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 | | 26.00 | 0.00 | 0.00 |
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| NB1540 2016 #2 Miles: 26.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 25 minutes on stationary bike
36 lunges, 20 squats, 20 back extenders, 35 pushups, 30 crunches
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| tempo run. 66 degrees outside. total time 53:53. I was kind of sore getting started. splits 9:225, 8:54, 8:56, 8:53, 8:45, 9:01. The last mile was anything but smooth. Twice I noticed that I was slowing and picked up the pace. The second time the increased pace felt pretty hard. my average heart rate for the work-out was 147.
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| NB1540 2016 #2 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.00 | 0.00 | 0.00 |
| i ws really sore and went pretty slow. total time 21:41. splits 10:33, 10:41
36 lunges, 20 squatsa, 20 back extenders, 35 pushups, 30 crunches
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| NB1540 2016 #2 Miles: 2.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| sprinkling outside with thunder and lightning so I ran on the treadmill.
total time 55:33. ran steady for 4 miles then I did a fartlek at the beginning of each half mile for a total of three (9 mph for 15 seconds) then last quarter I started at 6.7 mph and upped the pace by 0.2 mph every 15 seconds until 8.1 mph. splits 9:41, 9:28, 9:17, 9:14, 9:02, 8:51
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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, 20 back extenders, 35 pushups, 30 crunches
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| | Running Miles | Swimming Yards | Bike Miles | | 12.00 | 0.00 | 0.00 |
| totally underestimated the difference 9 degrees warmer and 3 miles more would make. plan on 10 min pace x 2 miles, 9:45 min pace x 4 miles, and the 9:30 pace x 6 miles. not even close!
- total time 1:58.35. splits 9:56, 9:58, 9:49, 9:44, 9:42, 9:41, 9:33, 9:33, 9:26, 9:58, 10:22, 10:52.
- I rode the bike for 34 minutes after this run.
- It was 70 degrees at the start of the run(last week 61 degrees). Before the run I weighed 152.5 lbs. I had an energy gel before the run, 1 at 45 minutes and another 1 at 1 hour 30 minutes(100 calories each). I drank 12 oz of water during the run. Despite this I weighed 148 lbs after the run. Last week I consumed the same amounts but only lost 3 lbs.
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| NB1540 2016 #2 Miles: 12.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 26.00 | 0.00 | 0.00 |
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| NB1540 2016 #2 Miles: 26.00 |
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