| 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 | | 37.20 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 30.00 | NB 880 Miles: 3.60 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.50 | 0.00 | 0.00 |
| treadmill since it was raining outside and I didn't want to get muddy. pretty sore. tot time 35:05. splits 10:37, 10:00, 9:43, 4:45
36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches
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| NB 1540 2016 #3 Miles: 3.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.50 | 0.00 | 0.00 |
| total time 71:24. splits 9:51, 9:38, 9:37, 9:41, 4:50, 9:18, 9:12, 9:18
still sore but getting better.
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| NB 1540 2016 #3 Miles: 7.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 60 minutes on the bike outside
36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches
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| | Race: |
Gilbert Turkey Trot (3.1 Miles) 00:23:51, Place overall: 219, Place in age division: 12 | | Running Miles | Swimming Yards | Bike Miles | | 7.20 | 0.00 | 0.00 |
| warmed up for 2.5 miles. 2miles at 10:30 pace. 0.5 miles with jogging and short bursts of the warm-up.
>3000 people in the race. it took almost a minute to get to the start after the race started. My first mile was in 8:10. the second mile was not marked. the third mile was marked (but not accurate?) and that 2 miles segment was 14:42 then the last 0.1 was 1 minute flat (which doesn't work because I was going pretty hard). anyway... I think the course was accurate but the 3rd mile marker was not. 2 years ago I ran the 5 k in around 25:26(?) so pretty good improvement.
after the race I ran back to get Beth and then ran in with her. I then did some more running to get to my total for the day.
pace for the race was 7:41.
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| | Comments(2) |
| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| total time 38:48. plan was to keep it simple and slow. splits 9:45, 9:41, 9:50, 9:33
36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches
24 lunges, 15 squats, 15 back extenders, 25 pushups, 25 crunches
35 minutes on the bike outside.
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| NB 1540 2016 #3 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 15.00 | 0.00 | 0.00 |
| now the marathon prep starts in earnest. total time 2:21:07. I planned on picking it up a bit at 4 miles for 3 miles and then again at 10 miles for 3 miles. splits 9:43, 9:30, 9:34, 9:30, 9:23, 9:17, 9:05, 9:47, 9:30, 9:26, 9:11, 9:16, 8:48, 9:33, 9:35
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| NB 1540 2016 #3 Miles: 15.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 37.20 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 30.00 | NB 880 Miles: 3.60 |
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