| 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 | | 40.07 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 32.07 | NB 880 Miles: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.00 | 0.00 | 0.00 |
| total time 29:17. easy run. splits 9:43, 9:48, 9:48
36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches
36 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches
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| NB 1540 2016 #3 Miles: 3.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| total time 72:17. splits 9:16, 8:47, 8:39, 8:53, 8:56, 9:13, 9:08, 9:26 this felt hard. I went on the GPS so each miles felt long too. also... the GPS isn't consistent from day to day.
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| NB 1540 2016 #3 Miles: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 25 minutes on teh exercise bike
36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches
36 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches
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| | Running Miles | Swimming Yards | Bike Miles | | 17.00 | 0.00 | 0.00 |
| totally relying on GPS from garmin whichs eems long but... total time 2:36:35. at 13 mile mark I was 2:00:42. I feel really good about this work-out! splits 9:32, 9:12, 9:26, 9:30, 9:25, 9:22, 9:26, 9:21, 9:25, 9:10, 8:54, 8:58, 9:02, 9:05, 8:59, 8:54, 8:56.
2 weeks about my 16 mile run I struggled the last 3 miles but I had try to go hard for a time. I took a different tact on this work-out and finished with a negative split. I ran out 4.5 and then back to the house to pick up water and then ran out 4 and back. The last 4 mile segment of the first 9 miles was 37:34. the next 4 mile segment was 36:04 and then the last 4 miles segment was 35:54. that means that last 12 mile segment was at 9:08 pace which is just below 4 hour marathon pace.
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| NB 1540 2016 #3 Miles: 17.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.07 | 0.00 | 0.00 |
| easy run total time 39:59. 9:50 pace. splits 9:49, 9:47, 9:54, 9:49,0:41
36 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches
couldn't do second set. pretty sore fomr the long run yesterday.
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| NB 1540 2016 #3 Miles: 4.07 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| windy day. total relied on GPS. after 10 minute warm-up I did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 then chilled for a minute at 9:30 pace before gradually speeding up until the end.
total time 70:30, splits 9:31, 8:30, 8:29, 8:41, 8:46, 8:56, 8:53, 8:46
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| | Running Miles | Swimming Yards | Bike Miles | | 40.07 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 32.07 | NB 880 Miles: 8.00 |
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