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.
a bit short on time. total running time 27:36. after 7 minutes of warm-up I ran 1 minute hard 2 minute recovery. It didn't take long for the hard to be not so fast and the recovery to be SLOW. I ran a total of 7 hard minutes. splits 9:13, 9:00, 9:23.
total running time 46:41. The intent was to run the first three at around 9:20 pace and then the last 2 miles at sub 9 pace. Legs were dead and could not do it. splits: 9:25, 9:17, 9:17, 9:12, 9:30
short on time today. started out pretty slow. Got up at 5 am and ran on only 6 hours sleep. total time 47:32. splits 9:57, 9:39, 9:42, 9:10, 9:04. it was a good day.