| 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 | | 40.00 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 28.00 | NB 880 Miles: 12.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| treadmill run. needed to go easy. total time 39:45. splits 10:14, 9:50, 9:50, 9:51.
36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches
24 lunges, 15 squats, 15 back extenders, 25 pushups, 25 crunches
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| NB 1540 2016 #3 Miles: 4.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| total time 70:59. after 1 mile warm-up then did 1 minute fartlek at the beginning of each half mile through 4 miles then 1.5 minute fartlek every half mile until last half mile that I went hard. splits: 9:13, 8:46, 8:54, 8:53, 8:52, 8:58, 8:49, 8:34.
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 25 minutes exercise bike
36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches
24 lunges, 15 squats, 15 back extenders, 25 pushups, 25 crunches
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 36 degrees outside. Thought after 1 miles warm-up I could sustain 9:10 to 9:15 pace. I was wrong. total time 74:55. splits 9:24, 9:11, 9:15, 9:14, 9:22, 9:29, 9:27, 9:33
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| NB 1540 2016 #3 Miles: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.00 | 0.00 | 0.00 |
| total time 39:01. splits 9:55, 9:55, 9:50, 9:21
36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches
24 lunges, 15 squats, 15 back extenders, 25 pushups, 25 crunches
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| | Running Miles | Swimming Yards | Bike Miles | | 16.00 | 0.00 | 0.00 |
| total time 2:29:22. the intent was to warm-up for 3 miles and then go 3 miles hard alternating with 2 miles easy until the end. It was windy. Miles 1-4 and 9-12 were with the wind at my back. Miles 5-8 and 13-16 were running into the wind. every thing went pretty well until the last 2 miles. overall wasn't bad. average pace 9:20.
splits 9:29, 9:25, 9:31, 8:43(with the wind), 8:54, 8:51(miles 5 and 6 against the win), 9:41, 9:37, 8:35, 8:29, 8:36(these 3 all with the wind), 9:41, 9:55(against the wind), 9:26, 10:08, 10:22 (last 3 against the wind). The last 2 I was really struggling. longest run I have ever done. marathon training is different.
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| NB 1540 2016 #3 Miles: 16.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 40.00 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 28.00 | NB 880 Miles: 12.00 |
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