I retired from the Army after 26 years of service in 2010. I moved home to Arizona. My wife and I are empty nesters. I run to keep the weight off but I have gotten much slower. I still love the feeling of the wind in my face.
ran a speed work-out in my heavy shoes. total time 58:03. after 1.2 mile warm-up ran on the track half miles with one lap recovery. mile splits: 9:44, 8:37, 8:19, 8:59, 9:25, 10:03, 2:56. splits and recovery for part on the track: 3:45.78 (2:36.24), 3:42.93 (2:43.05), 3:45.45 (2:53.69), 3:48.8 (2:56.03), 3:52.5 (3:05.97).
I was pretty sore this morning so this was just a run to get out the door and work away some soreness. Total time 37:04. splits 9:35, 9:17, 9:19, 8:53. This felt good to get out and stretch and there really was no strain for even the up- tempo last quarter of a mile.