my exercise

July 2008

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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
64.950.00111.31
Running MilesSwimming YardsBike Miles
0.000.0012.90

40 minutes on the bike easy

 

also 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 total running

4 x 800... 3:31, 3:29, 3:27, and 3:25

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Running MilesSwimming YardsBike Miles
7.100.000.00

64 minutes

 

3 miles at 8:30 pace...the rest slower...ran Chamber's BAy golf course path which is really hilly.

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Running MilesSwimming YardsBike Miles
0.000.0018.75

60 minutes on the bike while reading a credentials hearing transcript.

 

also 2 x 20 pushups and 25 crunches 25 back extenders

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Running MilesSwimming YardsBike Miles
4.250.000.00

ran 36 minutes

 

6 x 2 min fartlek around 7 minute pace...slow otherwise.  distance is a guess

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Running MilesSwimming YardsBike Miles
0.000.0011.56

35 minutes on the bike

3x20 pushups 3x25 (crunches-extenders-crunches)

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Running MilesSwimming YardsBike Miles
4.000.000.00

34 minutes...20 minutes tempo on the track... ran 7:38 pace per mile

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Running MilesSwimming YardsBike Miles
6.700.000.00

60 minutes

pulse high 160 average 149

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Running MilesSwimming YardsBike Miles
4.200.000.00

36 minutes

 

6x 2 min fartlek.

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Running MilesSwimming YardsBike Miles
0.000.0014.50

40 minutes stationary bike

 

3x20 pushups and 3x25 ((crunches-extenders-crunches)

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Running MilesSwimming YardsBike Miles
4.300.000.00

38 minutes...20 minute tempo around 7:30 pace

 

max HR 162 with average 147

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Running MilesSwimming YardsBike Miles
0.000.0014.70

40 minutes stationary bike

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Running MilesSwimming YardsBike Miles
6.250.000.00

55:45 minutes

I really have no clue how far I am running.  All week I have been in Fort Wainwright Alaska.  This morning I ran steady without major efforts until 40 minutes and then I ran at increasesed tempo for 5 minutes or so.  I am guessing that after a 10 minute wam-up I ran around 8:30 pace for the next 35 minutes and then cool down a bit slower.

before I ran I did 3x20 pushups and 3x25 (crunches,extenders,crunches)

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Running MilesSwimming YardsBike Miles
0.000.0014.50

40 minutes on the bike.

 

first time in awhile that I got 6 workouts in one week!  It is because I am away and staying in a place with less than 5 minutes commute to work.

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Running MilesSwimming YardsBike Miles
4.400.000.00

38 minutes

8 x 1:30 fartlek at 6:30 pace.  1:30 rest in between at 12 min pace

warm up and cool down at 9 min mile pace

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Running MilesSwimming YardsBike Miles
0.000.0010.70

40 minutes on the bike using a hill routine with 1 minute hard 1 minute really easy.  Got my heart rate up more than most bike sessions despite riding less miles.

 

before the bike did 3 x 20 pushups and 3 x 25 (crunches-back extenders-crunches)

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Running MilesSwimming YardsBike Miles
4.600.000.00

last run in alaska...38 minutes

after 5 minutes warm up I ran 5-4-3-2-1 minutes with 4-3-2-1 minutes rest.

I ran the tempos at about 6:30 pace and the rest pace was between 9 and 9:30.

I felt really good.

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Running MilesSwimming YardsBike Miles
6.850.000.00

60 minutes.  About 34 minutes was at 8:30 pace and the rest was slower.

 

I did my routine of 3 sets of 20 pushups and 3 sets of 25 (crunches-backe xtenders-crunches).

I was really sore and tired the rest of the day.

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Running MilesSwimming YardsBike Miles
4.400.000.00

36 minutes

ran 4 x 3 min at 7 min pace or faster. In between @ 9 min pace.

good run. getting colder.

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Running MilesSwimming YardsBike Miles
0.000.0013.70

40 minutes on the bike

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

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Running MilesSwimming YardsBike Miles
3.900.000.00

33:45

ran 20 minutes temmpo on the track...ran 2.6 miles in 20 minutes and then had 1.3 total for warm up and cool down

this really wore me out.  not sure why.

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Running MilesSwimming YardsBike Miles
64.950.00111.31
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