my exercise

January 2019

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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. We served a mission to Mexico from October 2017 until April 2019.

Favorite Blogs:

Miles:This week: 0.00 Month: 44.91 Year: 1625.94
Brooks Addiction 9 Lifetime Miles: 319.78
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: 515.89
NB 1540 2016 #3 Lifetime Miles: 468.94
NB1549 2017 Lifetime Miles: 471.72
NB 1540 2017#2 Lifetime Miles: 462.33
NB 880 2018 Lifetime Miles: 494.53
NB Prism Lifetime Miles: 498.94
NB 1080 Lifetime Miles: 504.84
NB Vazee Pace 2019 Lifetime Miles: 320.04
NB Vazee Quick Lifetime Miles: 49.25
NB 1080 2019 Lifetime Miles: 473.29
NB 1540 2019 Lifetime Miles: 384.18
NB 1080 #2 2019 Lifetime Miles: 30.95
Running MilesSwimming YardsBike Miles
139.670.000.00
NB Prism Miles: 19.40NB 1540 2017#2 Miles: 19.16NB 880 2018 Miles: 23.60NB 1080 Miles: 61.21NB Vazee Pace 2019 Miles: 11.20NB Vazee Quick Miles: 5.10
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:32 at 5 minutes did a 45 second fartlek every 5 minutes through 40:45.  splits 9:11, 8:44, 8:50, 8:49, 8:57, 1:01

NB Prism Miles: 5.10
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Running MilesSwimming YardsBike Miles
3.170.000.00

1.58 in 15:39 (9:55 pace)

15 minutes exercise bike

5 lb weights in each hand 10 reps in 6 different positions

1.59 in 15:14 (9:36 pace)

NB 1540 2017#2 Miles: 3.17
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Running MilesSwimming YardsBike Miles
5.100.000.00

plan was to go 2.5 easy and then pick up the pace... ended up doing a longer tempo run.  total time 45:37.  splits 9:20, 8:54, 8:48, 8:41, 8:40, 1:14.

NB 880 2018 Miles: 5.10
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Running MilesSwimming YardsBike Miles
3.190.000.00

first run I was walking some during a phone call 1.58 miles in 18:01.

15 minutes on the exercise bike

1.61 miles in 14:44 (9:10 pace)

NB 1540 2017#2 Miles: 3.19
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Running MilesSwimming YardsBike Miles
8.480.000.00

total time 77:31.  plan was to warm-up then stay between 9:00 and 9:10 for miles 2-5 then pick up pace at about 5.6 untile the end.  Didn't quite do that but close.  splits 9:27, 9:03, 9:09, 9:01, 8:54, 8:59, 8:59, 8:55, 5:04.

NB 1080 Miles: 8.48
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Running MilesSwimming YardsBike Miles
5.100.000.00

easy run total time 47:54.  splits 9: 28, 9:18, 9:23, 9:23, 9:28, 0:54

NB 880 2018 Miles: 5.10
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Running MilesSwimming YardsBike Miles
6.100.000.00

total time 53:41.  after 5 min warm-up ran 2 minutes uptempo 3 min recovery for the entire run.  splits 9:10, 8:29, 8:40, 8:51, 8:39, 8:50, 1:03

NB 1080 Miles: 6.10
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Running MilesSwimming YardsBike Miles
3.190.000.00

1.58 miles in 15:54 (10:03 pace)

15 minutes on exercise bike

10 reps of 5 lb hand weights in 5 different positions

1.61 miles in 16:08 (10:02 pace)

NB 1540 2017#2 Miles: 3.19
Add Comment
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:10.  warmed up 1 mile then half mile hard, then recovery 1 mile, then half mile hard, then 1.5 miles recovery, then half mile hard.  splits 9:07, 3:43, 9:24, 3:49, 9:29, 4:35, 3:53, 1:10.

NB Prism Miles: 5.10
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Running MilesSwimming YardsBike Miles
3.210.000.00

1.61 miles in 15:42 (9:45 pace)

15 minutes exercise bike

1 minute plank

5 lb hand weights 10 reps in 6 different oreintations

1.6 miles in 15:50 (9:55 pace) 

NB 1540 2017#2 Miles: 3.21
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Running MilesSwimming YardsBike Miles
9.400.000.00

total time 84:29.  30 minutes warm-up then ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 splits 9:27, 9:16, 9:15, 8:35, 8:28, 8:50, 8:48, 8:50, 8:59, 4:01.

NB 1080 Miles: 9.40
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Running MilesSwimming YardsBike Miles
5.100.000.00

total time 48:09.  easy run splits 9:31, 9:30, 9:27, 9:23, 9:21, 0:57

NB Prism Miles: 5.10
Add Comment
Running MilesSwimming YardsBike Miles
6.100.000.00

total time 52:30.  tempo run... best work-out results in quite awhile.  9:00, 8:34, 8:32, 8:32, 8:21, 8:28, 1:03

NB 1080 Miles: 6.10
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Running MilesSwimming YardsBike Miles
3.200.000.00

1.6 miles in 15:53 (9:57 pace)

15 minutes exercise bike

5 lb weights 10 reps in 6 different hand/arm positions

1.6 miles in 15:46 (9:52 pace)

NB 1540 2017#2 Miles: 3.20
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Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:44.  ran 0.25 hard at the end of each mile.  splits 9:00, 8:54, 8:49, 8:57, 8:54, 1:10

NB 880 2018 Miles: 5.10
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Running MilesSwimming YardsBike Miles
3.200.000.00

1.6 miles in 15:49 (9:52 pace)

15 minutes exercise bike

1.6 miles in 15:25 (9:38 pace)

NB 1540 2017#2 Miles: 3.20
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Running MilesSwimming YardsBike Miles
9.330.000.00

total time 83:26.  ran half mile up-tempo after 1.5 mile wamr-up and then every 1.5 miles x 4.  splits 9:20, 4:32, 4:05, 9:00, 4:37, 4:00, 9:08, 4:31, 4:00, 9:15, 4:40, 4:07, 9:11, 3:03.

NB 1080 Miles: 9.33
Add Comment
Running MilesSwimming YardsBike Miles
5.100.000.00

total running time 48:20.  easy run 9:45, 9:17, 9:25, 9:33, 9:22, 0:59.  average heart rate 117

NB 880 2018 Miles: 5.10
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Running MilesSwimming YardsBike Miles
6.100.000.00

total time 54:13.  plan was to take tempo just barely sub-9 pace then push the last mile.  splits 8:56, 8:58, 8:58, 8:57, 8:50, 8:37, 0:58.  wasn't able to speed up much the last mile.

NB Vazee Pace 2019 Miles: 6.10
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Running MilesSwimming YardsBike Miles
4.100.000.00

2.05 in 19:16 (pace 19:24_

15 minutes exercise bike

2.05 in 19:30 (pace 9:31)

5 lb free weights 10 reps in 5 different positions

NB Prism Miles: 4.10
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Running MilesSwimming YardsBike Miles
6.100.000.00

total time 55:09.  after 5 minutes warm-up ran 1 minute hard and 4 minutes recovery.  splits 8:51, 8:40, 9:00, 9:08, 9:09, 9:21, 1:01.  This was a tough work-out.  I didn't recover like I thought I could.

NB 1080 Miles: 6.10
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Running MilesSwimming YardsBike Miles
9.600.000.00

total time 87:29.  planned to run 9:00 to 9:10 for the first 6 miles and then go hard.  splits 9:09, 9:08, 9:09, 9:10, 8:59, 9:14, 8:46, 8:44, 9:04, 6:05.

NB 1080 Miles: 9.60
Add Comment
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 49:13.  wasn't feeling so great to I took it easy.  splits 9:36, 9:33, 9:41, 9:42, 9:42, 0:59.

NB Vazee Quick Miles: 5.10
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Running MilesSwimming YardsBike Miles
6.100.000.00

total time 53:50.  after 5 minute warm-up I ran 2 minutes up-tempo 3 minutes reocvery for the duration of the wrok-out.  splits 8:58, 8:31, 8:47, 8:56, 8:47, 8:47, 1:03. 

NB 1080 Miles: 6.10
Add Comment
Running MilesSwimming YardsBike Miles
3.200.000.00

1.6 miles in 15:19 (pace 9:35)

15 minutes on exercise bike

5 lb weights 6 different orientation 10 reps

1.6 miles in 15:10 (9:29 pace)

NB 880 2018 Miles: 3.20
Add Comment
Running MilesSwimming YardsBike Miles
5.100.000.00

total time 45:55.  ran two 1 mile repeats up-tempo.  first after 1 mile warm-up and second after 2 miles recovery.  splits 9:18, 8:11, 9:32, 9:29, 8:15, 1:10

NB Vazee Pace 2019 Miles: 5.10
Add Comment
Running MilesSwimming YardsBike Miles
139.670.000.00
NB Prism Miles: 19.40NB 1540 2017#2 Miles: 19.16NB 880 2018 Miles: 23.60NB 1080 Miles: 61.21NB Vazee Pace 2019 Miles: 11.20NB Vazee Quick Miles: 5.10
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