my exercise

Running with the Bulls

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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 and we are going on a mission to Mexico in OCtober 2017.

Favorite Blogs:

Miles:This week: 0.00 Month: 97.33 Year: 1237.85
Brooks Addiction 9 Lifetime Miles: 314.10
Nike Equalon Lifetime Miles: 436.71
Mizuno Renegade Lifetime Miles: 413.35
Brooks Beast Lifetime Miles: 447.10
New Balance 1540 Lifetime Miles: 418.40
NB 1540 2013 Lifetime Miles: 400.20
NB 1540 #2 2013 Lifetime Miles: 416.15
NB 1540 2014 Lifetime Miles: 450.08
NB 1540 #2 2014 Lifetime Miles: 462.64
NB 1540 2015 Lifetime Miles: 431.25
NB 1540 2015 #2 Lifetime Miles: 431.50
NB 1540 2016 Lifetime Miles: 375.43
NB1540 2016 #2 Lifetime Miles: 491.97
NB 880 Lifetime Miles: 480.54
NB 1540 2016 #3 Lifetime Miles: 468.94
NB1549 2017 Lifetime Miles: 471.72
NB 1540 2017#2 Lifetime Miles: 50.27
Running MilesSwimming YardsBike Miles
197.080.000.00
NB 1540 2016 #3 Miles: 116.01NB 880 Miles: 81.07
Running MilesSwimming YardsBike Miles
5.000.000.00

easy day.  total time 48:06.  splits 9:43, 9:27, 9:46, 9:41, 9:30

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

36 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches

NB 1540 2016 #3 Miles: 5.00
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Running MilesSwimming YardsBike Miles
8.000.000.00

total time 74:46.  Ran 4 miles easy and then started in with 90 seconds up-tempo at the beginning of each half mile.  Also ran the last mile easy.  splits 9:33, 9:30, 9:37, 9:33, 9:01, 9:00, 9:01, 9:32

NB 1540 2016 #3 Miles: 8.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

30 minutes on the 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 MilesSwimming YardsBike Miles
8.000.000.00

after 2 mile warm-up I did 3x1 mile repeats with 1/2 mile recovery in between.  total time 72:54.  splits 9:34, 9:15, 8:23, 4:50, 8:23, 4:51, 8:25, 9:46, 9:27

the mile repeats were choppy even thought the times look similar.  I was hard enough that I wasn't comfortable and thus relied on my watch to get similar times but sometimes I was going way too fast and then would slow down too much.

NB 880 Miles: 8.00
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Running MilesSwimming YardsBike Miles
4.000.000.00

easy run total time 38:26.  splits 9:44, 9:38, 9:39, 9:25.

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

NB 1540 2016 #3 Miles: 4.00
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Race: Running with the Bulls (6.2 Miles) 00:51:10, Place in age division: 4
Running MilesSwimming YardsBike Miles
19.000.000.00

11.5 miles before doing the 10 k.  then after 10K ran enough to get to 19 miles total.

run in the morning prior to the race.  ran 10.6 and then did some stretching and other stuff for another 0.9- total time 1:52 for average pace 9:45.  splits 9:50, 9:39, 9:34, 9:37, 9:43, 9:40, 9:43, 9:36, 9:34, 9:35, 10:15, 5:28.

splits for the 10K... 8:18, 8:06, 8:08, 8:19, 8:28, 8:27, 1:23  51:10 for 10K(my watch got it at 6.17 miles) then 1.33 in 10:38.

NB 880 Miles: 8.00NB 1540 2016 #3 Miles: 11.00
Comments(3)
Running MilesSwimming YardsBike Miles
9.000.000.00

easy miles as I was pretty sore.  didn't do the core because of how sore I am and I needed to do the longer run today instead of tomorrow.  total time 1:28:27.  did 5 strides (20-30 seconds) at the beginning of each mile starting at 4 miles.  splits 9:46, 9:39, 9:47, 9:56, 9:57, 9:42, 9:45, 10:04, 9:52.

later in the morning had a cardiac stress test and was on the treadmill for 16 minutes.

NB 1540 2016 #3 Miles: 9.00
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Running MilesSwimming YardsBike Miles
8.000.000.00

AM 6 miles total time 56:10.  splits 9:41, 9:16, 9:19, 9:20, 9:18, 9:16.  Not near as sore today.

PM 2 miles easy.   first mile 9:48, second mile 9:57.  total 19:45.

NB 880 Miles: 2.00NB 1540 2016 #3 Miles: 6.00
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Running MilesSwimming YardsBike Miles
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30 minutes on the exercise bike

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

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Running MilesSwimming YardsBike Miles
10.000.000.00

total time 70:58.  ran 15 minutes warm-up and the 15 minute temple and then 15 minute recovery followed by another 15 minute tempo then recovered until the end.  splits 9:25, 8:37, 8:00, 8:51, 9:23, 8:32, 8:36, 9:34.  the first 15 minute was probably a bit too hard so the the second tempo section waschoppy and difficult to maintain plus slower.

late afternoon 2 miles easy total time 19:53 splits 10:03, 9:50

NB 880 Miles: 8.00NB 1540 2016 #3 Miles: 2.00
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Running MilesSwimming YardsBike Miles
5.000.000.00

total time 46:49.  splits 9:39, 9:21, 9:19, 9:08, 9:22

36 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

NB 1540 2016 #3 Miles: 5.00
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Running MilesSwimming YardsBike Miles
13.000.000.00

total time 1:59:56  after 30 minutes warm up I did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1

splits 9:26, 9:23, 9:19, 9:07, 8:58, 9:11, 9:10, 9:15, 9:09, 9:26, 9:16, 9:08, 9:07.  I felt sore but tried really ahrd to not overdo it.  during the ladder the up tempo was about 8:50 and the recovery time around 9:30 pace.

NB 880 Miles: 13.00
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Running MilesSwimming YardsBike Miles
6.000.000.00

6 miles today.  Half mile warm-up and then 2 x 2 miles with 1 mile recovery and half mile cool-down.  Goal was 8:20 pace for first 2 mile and 8 flat pace for the next 2 miles.  I was wearing my heavier shoes.  It just didn’t happen.

Total time 53:12  splits 5:038:188:199:558:118:235:03

Modified the core as my legs were pretty sore

40 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches, 20 squats, plank 2 x 30 seconds with 30 seconds in between.

NB 1540 2016 #3 Miles: 6.00
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Running MilesSwimming YardsBike Miles
7.000.000.00

5 in the morning.  feeling rpetty good so this did not feel hard.  total time 45: 31  splits 9:23, 9:02, 9:01, 9:04, 9:00

 

2 in the afternoon 18:26.  also did not feel hard at all 9:16, 9:10 (in the lighter shoes)

NB 880 Miles: 2.00NB 1540 2016 #3 Miles: 5.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

30 minutes on the exercise bike

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

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Running MilesSwimming YardsBike Miles
9.040.000.00

morning  56:58 splits 9:48, 9:33, 9:26, 9:29, 9:21, 9:18, 0:03

 

evening 29:02... splits 9:38, 9:31, 9:35, 0:18

NB 880 Miles: 3.03NB 1540 2016 #3 Miles: 6.01
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Running MilesSwimming YardsBike Miles
4.000.000.00

total time 38:45.  splits 9:59, 9:46, 9:38, 9:24

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

NB 1540 2016 #3 Miles: 4.00
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Running MilesSwimming YardsBike Miles
20.000.000.00

out the door at about 4:50 am.  needed to help at a funeral at 9 am.  total time 3:02:33.  plan was to to start conservative for the first 10 miles and then go sub-marathon pace for the next 10 miles.  splits 9:37, 9:25, 9:28, 9:29, 9:35, 9:32, 9:24, 9:27, 9:18, 9:23, 8:54, 8:52, 8:48, 8:45, 8:46, 8:42, 8:48, 8:42, 8:50, 8:49.  there was another 2.3 seconds before I stopped my watch that I didn't count.

longest run I have ever done.  My watch said O set my half marathon PR too at 1:57:03.

NB 880 Miles: 20.00
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Running MilesSwimming YardsBike Miles
6.000.000.00

easy day recovering from 20 mile run.  total time 59:05.  splits 10:04, 9:47, 9:49, 9:50, 9:45, 9:50

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

NB 1540 2016 #3 Miles: 6.00
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Running MilesSwimming YardsBike Miles
9.040.000.00

My plan was to do mile repeats if I wasn't too sore.  I am still pretty sore from the run last Satruday so I just went out and ran. total time 64:25.  splits 9:31, 9:15, 9:16, 9:08, 9:02, 9:05, 9:08.  feeling good about my training.

afternoon 19:25.  splits 9:40, 9:23, 0:22

NB 880 Miles: 2.04NB 1540 2016 #3 Miles: 7.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

30 minutes exercise bike

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

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Running MilesSwimming YardsBike Miles
9.000.000.00

1.5 mile warm-up and then 400's on the track.  It was really cold outside and Iw as pretty sore during the cool down.  total time 66:56.  splits (recovery in parentheses) 9:41, 4:54, 1:56.5, (1:44.2) 1:54.2, (1:45.7), 1:56.4, (1:40.7), 1:57.3, (1:44.6), 1:56.9, (1:53.2), 1:57.5, (1:47.8), 1:59.7, (1:47.6), 1:56.8, 10:15, 10:21, 3:46.5.  average heart rate 131

afternoon 18:34.  splits 9:19, 9:15.  felt really easy.  average heart rate 116

NB 880 Miles: 2.00NB 1540 2016 #3 Miles: 7.00
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Running MilesSwimming YardsBike Miles
6.000.000.00

total time 57:18.  taking it easy.  splits 9:46, 9:29, 9:32, 9:32, 9:31, 9:27.  average heart rate 118

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

4 weeks left til the marathon.  I am getting excited!!

NB 1540 2016 #3 Miles: 6.00
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Running MilesSwimming YardsBike Miles
18.000.000.00

I went to the marathon course.  I parked the car and went easy uphill for 4.5 miles and then turned around(the turn around point is approx where the marathon start will be) and went hardish for 5 miles and then turned around to get back to my car.  I put the heavier shoes on for the last 8 miles.  uphill mostly for 0-4.5, the 9.5 to 10, then 10.5 to 12, then 13.5 to 15.7, 15.9 to 16, then 16.1 to 16.3.  Almost all my uphill running was also against the wind too.  The plan was to go slower than marathon pace for all but the one 5 mile stretch I started at the 4.5 mile mark.  I succeeded in that goal except for mile 13 which was a down hill mile that was easy effort but down hill.

total time 2:51:15,  splits 9:52, 9:42, 10:00, 10:19, 5:04, 8:26, 8:30, 8:38, 8:31, 8:31, 4:57, 9:41, 10:20, 9:02, 9:39, 10:25, 10:18, 9:45, 9:34. average heart rate 123.  average pace 9:31.

NB 880 Miles: 10.00NB 1540 2016 #3 Miles: 8.00
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Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:42.  splits 9:47, 9:38, 9:40, 9:37.  I was a bit sore in the quads so it was good that I took it easy.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

NB 1540 2016 #3 Miles: 4.00
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Running MilesSwimming YardsBike Miles
10.000.000.00

morning run 7 miles.  2 x 2 miles- mile warm-up, mile in between, mile cool down.  supposed to do at 9 minute pace.  Choppy run as I never settled into a steady pace.  total time 64:21.  splits 9:32, 8:50, 8:59, 9:26, 9:01, 8:58, 9:35.

evening run 3 miles.  total time 28:08.  splits 9:31, 9:19, 9:18 

NB 880 Miles: 3.00NB 1540 2016 #3 Miles: 7.00
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Running MilesSwimming YardsBike Miles
197.080.000.00
NB 1540 2016 #3 Miles: 116.01NB 880 Miles: 81.07
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