| 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 | | 35.00 | 0.00 | 15.19 |
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| NB 1540 2020 #2 Miles: 19.00 | NB 1080 2020 #2 Miles: 16.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 5.07 |
| total running time 38:21. goal was 9:40 pace but felt pretty good . splits 9:44, 9:31, 9:35, 9:31. ave HR 118.
total bike time 20:43. 5 mile split 20:13. then 29 seconds. ave HR 105.
I have been doing some core but forgot to document. 15 squats, 40 lunges, 20 back extenders. started doing cross overs... this may be the secret to getting rid of my soreness. I am cautiously optimistic.
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| NB 1540 2020 #2 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| total running time 63:40. plan was 2 mile warm-up then 3 miles tempo run then 2 mile cool down. Intended to run 8:30, 8:20 then try for sub 8. Got carried away on mile 2 and then mile 3 hurt. splits 9:41, 9:38 (did 2 striders), 8:22, 8:07, 8:06, 10:02, 9:43. HR not accurate as I had some early interference.
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| NB 1080 2020 #2 Miles: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| total time 38:29. plan was 9:40 pace. splits 9:44, 9:41, 9:37, 9:27. HR again not active.
15 squats, 20 lunges, cross overs right and left, 20 back extenders.
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| NB 1540 2020 #2 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 5.06 |
| total running time 64:16. plan was 5 minute warm-up then 2 minutes hard followed by 3 minutes recovery. splits 9:31, 8:49, 8:52, 9:01, 9:16, 9:21, 9:26. ave HR 130. 4th, 5th, and 6th miles didn't have 2 full hard segments in each mile. Last mile did but the recovery segments were slow.
total bike time 20:39 5mile split 20:11, the 27 seconds. ave HR 111
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| NB 1540 2020 #2 Miles: 7.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 5.06 |
| total running time 39:46. plan was 10 minute pace and keep HR low as long as possible. splits 10:06, 10:07, 9:50, 9:43. ave HR 114.
total bike time 20:32. 5 mile split 20:06. the 26 seconds. ave HR 107.
15 squats, 20 lunges, cross overs right and left, 20 back extenders. the cross overs are left leg over right followed by a slide step and then repeat the length of our long hall in the house the back the other way with right leg over left followed by a slide step. In 1 week of adding this to the other things my extreme leg soreness is almost gone. I AM SO EXCITED ABOUT THIS!!
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| NB 1540 2020 #2 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| total time 80:21. plan was 3 miles at 9:15 pace then 9:00 pace for 3 miles then 8:45 pace for the last 3 miles. I haven't been feeling completely well so I wasn't sure how this would go. I was pleasantly surprised. splits 9:10, 9:04, 9:03, 9:04, 9:05, 8:50, 8:48, 8:42, 8:35. ave HR 123. The symptoms I am having are headache and mild body ache. I awoke at 4 am. For peace of mind I went and got tested for covid at 5:20 am. I left on my run about 6:30. It is doubtful that I ahe covid again but I had to know with Thanksgiving coming up.
note... I decided to only run 9 miles because I want to taper slightly for a 5 K turkey trot next week (will be a solo time trial again).
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| NB 1080 2020 #2 Miles: 9.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 35.00 | 0.00 | 15.19 |
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| NB 1540 2020 #2 Miles: 19.00 | NB 1080 2020 #2 Miles: 16.00 |
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