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 49:19. after 10 minutes warmup and ran 1 min hard and 2 minutes recovery then the cool down started after the 10th hard one. splits 9:44, 9:06, 9:31, 9:50, 11:08
total time 38:43. warm-up 2 miles and then 1 mile hard. I started off at a conservative hard pace thinking I could pikc it up the second hald but in fact I slowed. splits 9:42, 9:30, 8:30, 11:01