my exercise

Laura's Run

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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
140.530.000.00
NB 880 Miles: 35.23NB1549 2017 Miles: 97.30
Running MilesSwimming YardsBike Miles
12.000.000.00

plan was a tempo run at asustainable hard pace for 5 miles during the last half of a long run. I added in going hard the last qurter mile of the entire run, total time 1:45:24.  splits 9:34, 9:08, 9:13, 9:12, 9:04, 9:09, 8:15, 8:17, 8:14, 8:17, 7:55, 9:06 (7:21, 1:45).  average heart rate 123.  average pace 8:47

NB 880 Miles: 12.00
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Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:37.  splits 9:38, 9:09, 8:49  (ran last 0.15 all out).

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

NB1549 2017 Miles: 3.00
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Running MilesSwimming YardsBike Miles
7.000.000.00

plan was 6 x 0.75 at 7:45 pace with 1 minute rest in between.  first one was too fast, next 2 were on target.  4th one was about 7:50 pace.  last 2 7:55 pace.  total time 58:50.  splits 9:28, 7:41, 7:55, 7:58, 8:06, 8:10, 9:34.  overall pace 8:24 with average hert rate 133.

NB 880 Miles: 7.00
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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, 45 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank

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Running MilesSwimming YardsBike Miles
5.000.000.00

plan today was 90 second fartlek once a mile strting at the beginning of mile 2.  total time 44:12.  splits 9:32, 8:41, 8:45, 8:39, 8:34 (the last mile I picked up the pace for the last 0.15 too).

NB1549 2017 Miles: 5.00
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Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:59.  splits 9:28, 9:12, 9:21

20 minutes on the exercise bike.  avoided lunges and squats because I am racing tomorrow.

 20 back extenders, 40 push-ups, 40 crunches, 45 second plank

20 back extenders, 30 push-ups, 30 crunches, 45 second plank

NB1549 2017 Miles: 3.00
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Race: Laura's Run (6.12 Miles) 00:48:11, Place overall: 3, Place in age division: 1
Running MilesSwimming YardsBike Miles
10.000.000.00

2 mile warm up in NB 1540's  20:24 splits 10:03 and 10:21.  I then stretched for about 15 minutes.

put on racing flats and ran 0.7 miles with 4 striders.  all this running averaged 9:34 pace for 6:40

10K race was short by 0.8.  I'll give the splits from start to finish of the race.  42:11= 7:56, 7:55, 7:50, 7:54, 7:52, 7:50, 0:53.5.  I actually walked a bit befoer running to complete the 6.2 and my GPS later told me my 10K time was 48:58.  the 0.88 I ran after I hit the lap button for the end of the race was run in 10:09 (11:32 pace).  average heart rate for this run was 137. 

NB1549 2017 Miles: 2.00
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Running MilesSwimming YardsBike Miles
4.000.000.00

total time 36:06.  splits 9:22, 9:03, 8:56, 8:45.  not pushing at all

got this thing going on in my groin.  my core bothers it so I only did one set

40 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches, 45 second plank

 

NB1549 2017 Miles: 4.00
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Running MilesSwimming YardsBike Miles
6.000.000.00

total time 53:09.  plan was 30 seconds hard then 6 minutes recovery.  I did this starting at 6:45.  splits 9:23, 8:45, 8:30, 8:53, 8:58, 8:41.  I did 8 of these hard segments with the first 10 seconds being a gradual speed up and then hard for 20 seconds. 

NB1549 2017 Miles: 6.00
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Running MilesSwimming YardsBike Miles
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35 minutes exercise bike

right groin bothering me.  Only did the core exercises that don't bother my groin

40 lunges, 20 squats, 20 back extenders

40 lunges, 20 squats, 20 back extenders

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Running MilesSwimming YardsBike Miles
6.230.000.00

10 x 400 on the GJHS track.  warm-up 1.2 miles then goal was 1:50 per 400 with 2-3 mintues of recovery.  total time 56:38.  mile splits 9:23, 8:59, 8:28, 9:10, 8:52, 9:37, 2:07

starting with the 400's :  1:49.25 (1:45 recovery), 1:47.66 (1:39), 1:46.5 (1:40), 1:44.95  (1:39), 1:45.0 (1:40), 1:46.28 (1:41), 1:46.58 (1:43), 1:45.02 (1:41), 1:47.32 (1:41), 1:39.97 (1:31)

I felt really good and am really pelased with this work-out. 

NB 880 Miles: 6.23
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Running MilesSwimming YardsBike Miles
4.000.000.00

easy run not pushing much until the end.  total time 35:40.  splits 9:18, 8:50, 8:46, 8:46.

40 lunges, 20 squats, 20 back extenders

40 lunges, 20 squats, 20 back extenders

NB1549 2017 Miles: 4.00
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Running MilesSwimming YardsBike Miles
10.000.000.00

plan was warm-up then 2 x 15 minutes up-tempo.  I warmed at 15 minutes then I went 15 minutes up-tempo then 20 minutes slower then 15 minutes up-tempo then finished the 10 miles.  total time 1:26:45.  splits 9:18, 8:34, 7:58, 8:28, 9:02, 8:56, 8:00, 8:53, 8:57, 8:39.

NB1549 2017 Miles: 10.00
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Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 36:06.  splits 9:27, 8:57, 8:52, 8:50.  going to just run this week.  no speed work as my groin is bothering me a bit.

40 lunges, 20 squats, 20 back extenders

40 lunges, 20 squats, 20 back extenders

NB1549 2017 Miles: 4.00
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Running MilesSwimming YardsBike Miles
6.000.000.00

total time 53:20.  splits 9:22, 8:49, 8:52, 8:51, 8:50, 8:37

NB1549 2017 Miles: 6.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

35 minutes on the exercise bike

40 lunges, 20 squats, 20 back extenders

40 lunges, 20 squats, 20 back extenders

my groin is feeling much better

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Running MilesSwimming YardsBike Miles
6.000.000.00

I hve beent aking ibuprofen and icing my groin twice a day all week.  feeling pretty good.  I have avoided super hard running this week but feeling pretty good about increasing the pace.  today was excellent!

total time 51:26  splits 9:09, 8:35, 8:31, 8:29, 8:25, 8:18.  average heart rate 125.

NB 880 Miles: 6.00
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Running MilesSwimming YardsBike Miles
5.000.000.00

easy run  45:32.  splits 9:23, 9:06, 9:07, 9:06, 8:49  average heart rate 120

NB1549 2017 Miles: 5.00
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Running MilesSwimming YardsBike Miles
17.000.000.00

HIke the Grand Canyon.  Started at 8:30 am at South Kaibab trail.  Finished at 6:20 pm at Bright Angel trailhead.  This included about 2 hours of rests.  I am sore but not as sore as the marathon in February.  We saw some wonderful scenery!

 

NB1549 2017 Miles: 17.00
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Running MilesSwimming YardsBike Miles
4.000.000.00

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. 

NB 880 Miles: 4.00
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Running MilesSwimming YardsBike Miles
6.000.000.00

really sore today.  also ran into a head wind for the first 3 miles.  total time 55:34.  I ran 1 minutes up-tempo at each half mile. splits 9:32, 9:18, 9:34, 9:07, 9:04, 8:59

NB1549 2017 Miles: 6.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

35 minutes on the exercise bike

40 lunges, 20 squats, 20 back extenders, 25 pushups, 25 crunches, 45 second plank

40 lunges, 20 squats, 20 back extenders

easy back into the stuff that was aggravating my groin

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Running MilesSwimming YardsBike Miles
6.300.000.00

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).

NB1549 2017 Miles: 6.30
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Running MilesSwimming YardsBike Miles
4.000.000.00

total time 36:01.  splits 9:31, 9:01, 9:00, 8:29.  I was pretty sore but loosened up nicely.

NB1549 2017 Miles: 4.00
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Running MilesSwimming YardsBike Miles
12.000.000.00

total time 1:46:29.  after 30 minutes warm-up did a ladder 1-1-2-2-3-3-4-4-5-5-6-5-5-4-4-3-3-2-1-1-1-1 splits 9:36, 9:06, 9:01, 8:36, 8:25, 8:38, 8:45, 8:57, 8:55, 8:44, 8:43, 9:05.  

NB1549 2017 Miles: 12.00
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Running MilesSwimming YardsBike Miles
140.530.000.00
NB 880 Miles: 35.23NB1549 2017 Miles: 97.30
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