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 time 43:08. after 1 mile warm-up did 1/2 mile hard half mile recovery. Half miles got slow pretty quick. splits... 9:39, 4:10, 5:07, 4:20, 5:13, 4:38, 5:19, 4:43.
total time 37:06. at 8 minutes started 2 minutes hard and 2 minutes recovery until 30 minutes when I recovered for 4 minutes and then went hard. splits 9:09, 8:46, 9:24, 9:47
total time 68:00. plan was to start slow and got a little faster each mile. didn't quite work but thisw as the best long run in a long while. splits 9:58, 9:51, 9:43, 9:37, 9:25, 9:28, 9:58. the cooler mornings sure help.