my exercise

Sound to Narrows 5K

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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:

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Miles:This week: 0.00 Month: 30.00 Year: 218.00
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: 376.55
NB Vazee Quick Lifetime Miles: 49.25
NB 1080 2019 Lifetime Miles: 499.29
NB 1540 2019 Lifetime Miles: 432.49
NB 1080 #2 2019 Lifetime Miles: 477.34
NB 1540 2020 Lifetime Miles: 455.24
NB 1080 2020 Lifetime Miles: 382.58
NB 1540 2020 #2 Lifetime Miles: 396.67
NB 1080 2020 #2 Lifetime Miles: 463.32
NB1540 2021 Lifetime Miles: 414.21
NB 840 Lifetime Miles: 454.57
NB 1080 2021 Lifetime Miles: 458.52
NB 1080 2022 Lifetime Miles: 460.43
NB 840 2022 Lifetime Miles: 460.36
NB 1080 2022 #2 Lifetime Miles: 448.59
NB 840 #2 Lifetime Miles: 366.83
NB 840 2023 Lifetime Miles: 302.25
NB 1080 2023 Lifetime Miles: 338.58
NB 840 2024 Lifetime Miles: 71.00
Running MilesSwimming YardsBike Miles
56.000.0076.30
Running MilesSwimming YardsBike Miles
4.500.000.00

38:30 with 22 min tempo run.

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Running MilesSwimming YardsBike Miles
0.000.0013.20

40 min on the bike

 

also 3 x 20 pushups and 3 x 25 crunches/back extenders/crunches

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Running MilesSwimming YardsBike Miles
5.000.000.00

41:30

4 x 2 min hills hard.  last of hill training before STN 5K

 

4 min fartlek.

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Running MilesSwimming YardsBike Miles
0.000.0011.10

30 minutes bike

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Running MilesSwimming YardsBike Miles
4.500.000.00

36:30

out and back down hill towards steilacoom.

 

on the way back up the hill pushed and ran in 8:30 what usually takes between 9:40 and 10:10 to run. 

 

Shorter than usual Satruday run.  This is my attempt to be really rfesh next Saturday.

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Running MilesSwimming YardsBike Miles
2.800.000.00

25 minutes...slow except for 5 min fartlek.  again trying to keep my legs fresh for this Saturday.

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Running MilesSwimming YardsBike Miles
0.000.009.60

bike

 

3 x 20 pushups, 3 x 25 crunches,back extenders, crunches

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Running MilesSwimming YardsBike Miles
3.200.000.00

27 minutes

1 x 800 2:56

1 x 400 1:27

This was a blowout workout with everything else being really slow.

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Race: Sound to Narrows 5K (3.1 Miles) 00:23:46, Place in age division: 2
Running MilesSwimming YardsBike Miles
4.500.000.00

this race didn't go as I had hoped.  I went out faster than I ever have thinking that my training had been better.  I hadn't slept well for at least 4 nights in a row.  only 5 hours each night due to some challenges at work, family demands,  late ending to high council meeting Thursday night, and Natalie's high school graduation Friday night.   That fatigue caught up to me as we started climbing the hills.  My first miles was 6:26 but then the 2 mile split was 14:20.  I am a bit disappointed since my training really had been quite good.  I usually don't run another race during the summer but maybe I'll look for one.  Oh well. 

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Running MilesSwimming YardsBike Miles
3.800.000.00

35 minutes...sore from the race

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Running MilesSwimming YardsBike Miles
0.000.0013.00

40 minutes on the bike

3 x 20 pushups and 3 x 25 (crunches-extenders-crunches)

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Running MilesSwimming YardsBike Miles
4.000.000.00

36 minutes...don't remember what I did.  I think it was 12 x 200 at 48 second pace??

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Running MilesSwimming YardsBike Miles
5.750.000.00

50 minutes at altitude in Provo.  By the end I was really struggling.

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Running MilesSwimming YardsBike Miles
4.000.000.00

36 minutes in Park CIty.  Felt ok despite the altitude.

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Running MilesSwimming YardsBike Miles
0.000.0015.00

40 minutes on bike

3x20 pushups and 3x25 crunches-back extenders-crunches

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Running MilesSwimming YardsBike Miles
4.200.000.00

38:15 running in Park City.

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Running MilesSwimming YardsBike Miles
0.000.0014.40

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Running MilesSwimming YardsBike Miles
5.500.000.00

46:20 at altitude

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Running MilesSwimming YardsBike Miles
4.250.000.00

37 minutes total

7 minutes warm-up and 20 minutes tempo run(heart rate into low 160's) followed by cool down.

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Running MilesSwimming YardsBike Miles
56.000.0076.30
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