| 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 | 88.80 | 0.00 | 0.00 |
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NB1540 2016 #2 Miles: 88.80 |
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 0.00 |
| 21 minutes bicycle outside
36 lunges, 20 squats, 30 back extenders, 30 pushups, 30 crunches
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| Running Miles | Swimming Yards | Bike Miles | 6.00 | 0.00 | 0.00 |
| total time 54:22. warmed up for 1 miles then 1/2 lap hard, 1/2 lap easy until 5 miles. at 5 miles I ran 1/2 mile hard then recovery for 1/4 miles then 1/4 mile hard. initiall hard was 7.5 mph then 7.7 MPH for 3rd mile then 7.8 mph for 4th mile. ran the 1/2 mile below 8 minute pace.
splits 9:45, 9:09, 9:10, 9:02, 9:01, 8:15
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NB1540 2016 #2 Miles: 6.00 |
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 0.00 |
| 22 minutes on the bike
36 lunges, 20 squats, 25 back extenders, 30 pushups, 30 crunches
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| Running Miles | Swimming Yards | Bike Miles | 6.00 | 0.00 | 0.00 |
| treadmill. tried to do atempo run but set the tempo too high so I improvised. 1 mile warm-up then 1.5 miles at 9 min pace, break for 1/4 miles then 1.5 miles at same pace, then break for 1/4 mile, then half mile saem pace, then 1/4 mile easy, 1/4 mile hard, 1/4 mile easy, and finally 1/4 mile hard (8 pmh to 8.3 mph)
total time 54:37 splits 9:30, 8:57, 9:15, 8:57, 9:14, 8:43
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NB1540 2016 #2 Miles: 6.00 |
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 0.00 |
| 36 lunges, 20 squats, 25 back extenders, 30 pushups, 30 crunches
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| Running Miles | Swimming Yards | Bike Miles | 8.00 | 0.00 | 0.00 |
| made the mistake of running outside. 80 degrees, 50% humidity at the start of the run. total time 84:57. splits 9:46, 9:45, 9:55, 9:50, 10:24, 11:06, 11:40, 12:31.
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NB1540 2016 #2 Miles: 8.00 |
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 0.00 |
| 23 minutes on bike
36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches
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| Running Miles | Swimming Yards | Bike Miles | 6.00 | 0.00 | 0.00 |
| treadmil. total time 52: 50. I warmed up for a mile and then I did 1/4 miles hard, 1/8 mile recovery alternating for 2 through 5 miles. then 1/4 mile recovery 1/4 mile hard alternating for the last mile. splits 9:41, 8:36, 8:48, 8:41, 8:23, 8:41
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NB1540 2016 #2 Miles: 6.00 |
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 0.00 |
| 22 minutes on the bike
36 lunhes, 20 squats, 20 back extenders, 30 pushups, 30 crunches
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| Running Miles | Swimming Yards | Bike Miles | 6.00 | 0.00 | 0.00 |
| total time 55:04. warmed up for 1 mile and then did a 4 mile tempo running mile 2 and 3 at 6.5 mph pace the mile 4 and 5 faster. at 5 miles I slowed to 5.5 mph and increased every seconds by 0.1 mph until 6.8 mph. then increased by 0.1 every 30 seconds until 7 mph then increased 0.1 mph every minute till the end. splits 9:42, 9:14, 9:14, 9:05, 8:58, 8:51
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NB1540 2016 #2 Miles: 6.00 |
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| Running Miles | Swimming Yards | Bike Miles | 3.10 | 0.00 | 0.00 |
| easy run outside. 31:05. distance is a guess. needed to go easy. same thing for tomorrow.
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NB1540 2016 #2 Miles: 3.10 |
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| Running Miles | Swimming Yards | Bike Miles | 5.00 | 0.00 | 0.00 |
| total time 46:07. I ran outside in the dark before it got hot. My route is probably short. splits 9:36, 9:18, 9:11, 8:48, 9:14
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NB1540 2016 #2 Miles: 5.00 |
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| Running Miles | Swimming Yards | Bike Miles | 6.15 | 0.00 | 0.00 |
| guess on distance. In cedar city... warmed up going to Canyon View HS track then did 16 laps 400 uptempo 200 recovery then jogged home uphill. thinking for legs were about 1.07 miles. splits 9:48, 8:41, 9:02, 9:34, 9:28, 12:33. I was dead at the end
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NB1540 2016 #2 Miles: 6.15 |
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| Running Miles | Swimming Yards | Bike Miles | 5.15 | 0.00 | 0.00 |
| warm up for 6:39 then 3.5 miles on the track and cool down of 9:43. total running time 48:22
splits on the track 9:29, 9:03, 8:54, 4:35
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NB1540 2016 #2 Miles: 5.15 |
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| Running Miles | Swimming Yards | Bike Miles | 5.00 | 0.00 | 0.00 |
| guess on the distance. ran in the streets of Spanish Fork, Utah. out in 24:15 and back in 22:08. I was feeling very good in the up-tempo.
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NB1540 2016 #2 Miles: 5.00 |
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| Running Miles | Swimming Yards | Bike Miles | 4.30 | 0.00 | 0.00 |
| on the treadmill after dirving home from Utah. total time 40:05. started off at 5.5 mph and gradually got it up to 6 mph by 1 lap and to 6.2 mph at 1.5 "laps". at the start of the 4th lap I went hard at 7.5 mph for half a "lap" and then settled in at 6.3 MPH until 1.75 miles then I went hard at 7.5 mph for half a lap and then settled in at 6.4 mph until 2.75 miles when I did the half a lap ahrd thing. at 3.75 I increased to 7.5 mph and then after 1/4 of a lap I upped the pae by 0.1 mph every 1/8th of a lap. splits 9:39, 9:19, 9:12, 8:58, the 0.3 cool down in 2:57.
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NB1540 2016 #2 Miles: 4.30 |
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 0.00 |
| 24 minutes on the bike outside.
34 lunges, 15 squats, 20 back extenders, 25 pushups, 25 crunches
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| Running Miles | Swimming Yards | Bike Miles | 6.10 | 0.00 | 0.00 |
| treadmill. there was thunder and lightning outside
warmed up for 10 minutes the 1 minute hard (8 mph) 1 min easy through 4 miles. 5 mile hard was at 8.5 mph with same easy pace. last mile I started at 5.5 mph then increased by 0.1 every 15 seconds until6.4 mph. at the half mile I ran 1 lap at 7.5 mph and then gradually increased until 8.1 mph. total time 54:45. splits 9:45, 8:47, 8:55, 8:53, 8:28, 8:48, 1:10
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NB1540 2016 #2 Miles: 6.10 |
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 0.00 |
| 22 minutes on the bike then
36 lunges, 20 squats, 20 back extenders, 25 pushups, and 25 crunches
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| Running Miles | Swimming Yards | Bike Miles | 6.00 | 0.00 | 0.00 |
| outside!!
total time 56:57. I was really sore from the bike ride yesterday. splits 9:38, 9:30, 9:35, 9:30, 9:20, 9:24
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NB1540 2016 #2 Miles: 6.00 |
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| Running Miles | Swimming Yards | Bike Miles | 10.00 | 0.00 | 0.00 |
| ran outside with my brother mike. We left about 5:10 am. total time 101:48. Through 8 miles we were about 9:55 pace. I walked for 2 minutes and then completed the run for a full 10 miles. The last 2 miles I did in 21:39 including the 2 minutes of walking. It was good to get this in now as I really need to have increased miles and I haven't had much chance this month.
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NB1540 2016 #2 Miles: 10.00 |
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 0.00 |
| 25 minutes on the bike
36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches
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| Running Miles | Swimming Yards | Bike Miles | 6.00 | 0.00 | 0.00 |
| wamed up 10 minutes then 2 minutes uptempo 1:20 recovery from 1 through 5miles. then half mile recovery and 1/2 mile uptempo. total time 55:07 splits 9:45, 8:43, 8:54, 9:05, 9:03, 9:37
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NB1540 2016 #2 Miles: 6.00 |
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| Running Miles | Swimming Yards | Bike Miles | 0.00 | 0.00 | 0.00 |
| 22 minutes on the bike.
36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches
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| Running Miles | Swimming Yards | Bike Miles | 88.80 | 0.00 | 0.00 |
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NB1540 2016 #2 Miles: 88.80 |
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