my exercise

July 2016

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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: 30.15 Year: 1715.11
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: 406.86
NB 1080 #2 2019 Lifetime Miles: 97.44
Running MilesSwimming YardsBike Miles
82.000.000.00
NB1540 2016 #2 Miles: 85.00
Running MilesSwimming YardsBike Miles
0.000.000.00

walking on treadmill since it was raining outside.

NB1540 2016 #2 Miles: 1.00
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Running MilesSwimming YardsBike Miles
7.000.000.00

treadill

total time 67:01.  started out conservative with plans to go harder after 3.5 miles.  later realized that conservative was getting harder.  at 6 miles I slowed way down and then gradually increase.  alst 0.25 miles I went pretty hard.  splits 9:39, 9:31, 9:32, 9:31, 9:32, 9:25, 9:52

NB1540 2016 #2 Miles: 7.00
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Running MilesSwimming YardsBike Miles
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40 minute bike ride

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Running MilesSwimming YardsBike Miles
6.000.000.00

run outside.  81 degrees 28% humidity at the start.  total time 57:48.  started slow at 30 minutes I went 1 min up-tempo 2 minutes recovery for 9 minutes and then 1 minute up-tempo 3 minutes recovery for the remainder of the run.  splits: 9:54, 9:38, 9:44, 9:31, 9:25, 9:37

NB1540 2016 #2 Miles: 6.00
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Running MilesSwimming YardsBike Miles
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15 minute walk

NB1540 2016 #2 Miles: 1.00
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Running MilesSwimming YardsBike Miles
5.000.000.00

total time 49:05.  warmed up running to the junior high track.  then did 1 lap hard 1 lap recovery for 10 laps.  then ran home.  added 30 seconds at the end of the run to get to 5 miles since I assume the track is a 400 meter track.  splits 11:47, 1:58, 2:37, 2:02, 2:35, 2:02, 2:45, 2:00, 2:48, 2:02, 2:58, 13:00, :30. (miles on the track were 9:13, 9:36.

NB1540 2016 #2 Miles: 5.00
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Running MilesSwimming YardsBike Miles
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15 minute walk

NB1540 2016 #2 Miles: 1.00
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Running MilesSwimming YardsBike Miles
7.000.000.00

outside run...kinda hot. total time 69:01.  splits 9:47, 9:42, 9:45, 9:42, 10:01, 10:01, 10:03

I thought I was going to be able to negative split but the heat got to me.

rode the bike for 37 minutes.

NB1540 2016 #2 Miles: 7.00
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Running MilesSwimming YardsBike Miles
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24 minutes on bike outside

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Running MilesSwimming YardsBike Miles
6.000.000.00

total run time 57: 42.  it was 78 degrees outside and 16% humidity.  The nicest it has been in 3 weeks.  The plan was 6 miles doing negative split for the second half.  I did it today!  splits 9:43, 9:36, 9:52, 9:59, 9:22, 9:11 (29:11, 28:31)

NB1540 2016 #2 Miles: 6.00
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Running MilesSwimming YardsBike Miles
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24 minutes bike ride then 15 lunges per leg, 15 squats, 25 back extenders,25 pushups, and 25 crunches

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Running MilesSwimming YardsBike Miles
6.000.000.00

on the track... warmed up over there then did 14 laps up-tempo straightaway, recovery on the curves, then cool down running home.  total time 62:04.  splits 12:12, 2:18, 2:23, 2:21, 2:24 (mile in 9:25), 2:25, 2:25, 2:27, 2:33 (mile in 9:50), 2:33, 2:35, 2:25, 2:24 (mile in 9:56) , 2:40, 2:42, 14:49, :31.  

NB1540 2016 #2 Miles: 6.00
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Running MilesSwimming YardsBike Miles
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2 minutes bike ride then 15 lunges per leg, 15 squats, 25 back extenders,25 pushups, and 25 crunches

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Running MilesSwimming YardsBike Miles
8.000.000.00

treadmill  total time 77:28.  splits 10:00, 9:50, 9:50, 9:50, 9:41, 9:41, 9:31, 9:06  (negative splits 39:30 then 37:58)

NB1540 2016 #2 Miles: 8.00
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Running MilesSwimming YardsBike Miles
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21 minutes on bicycle

30 lunges and 15 squats.

also did 25 back extenders, 25 pushups, 25 crunches

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Running MilesSwimming YardsBike Miles
4.000.000.00

total time 37:22.  Splits 9:55, 9:27, 9:00, 9:00

NB1540 2016 #2 Miles: 4.00
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Running MilesSwimming YardsBike Miles
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21 minutes bicycle.

30 lunges and 15 squats.

also did 25 back extenders, 25 pushups, 25 crunches

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Running MilesSwimming YardsBike Miles
4.000.000.00

total time 36:05  warmed up for 1 miles then 440 hard 220 easy on treadmill.  hard started at 8 min mile pace adn increased.  easy was 11 min pace.  splits 9:51, 2:00, 1:14, 1:59, 1:21, 1:58, 1:18, 1:56, 1:21, 1:55, 1:20, 1:53, 3:49, 1:51, 2:18

miles splits 9:51, 8:36, 8:47, 8:50 

NB1540 2016 #2 Miles: 4.00
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Running MilesSwimming YardsBike Miles
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30 lunges and 15 squats.

also did 25 back extenders, 25 pushups, 25 crunches

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Running MilesSwimming YardsBike Miles
9.000.000.00

total running time 85:02.  treatmill.  I warmed up for 20 minutes and then did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1-1-1-1-1  this got me to 8 miles.  uptempo was all at 9 min pace.  recovery was 10 min pace for all recoveries of 1 or 2 minutes.  The longer recoveries started at 10 min pace but increaased slighlt.  the last mile I slowed to 5.5 mph (11 min pace) but every 30 seconds I increased by 0.1 until 6 mph then by 0.2 until 6.6 and the up again by 0.1.  The alst 30 seconds I icnreased 0.1 every 10 seconds finishing at 7.8 mph.

splits 9:47, 9:41, 9:18, 9:29, 9:23, 9:26, 9:20, 9:32, 9:07

NB1540 2016 #2 Miles: 9.00
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Running MilesSwimming YardsBike Miles
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21 minutes bike outside

30 lunges, 15 squats, 30 back extenders, 30 pushups, 30 crunches

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Running MilesSwimming YardsBike Miles
6.000.000.00

treadmill  total time 53:57.  1.25 miles warm up them half mile hard and half mile recovery through 5 miles then ran 2 quarter miles hard.  half pace was 7.5 to 7.8 MPH.  recovery 5.5-6.2 mph.  quarter mile 8 mph first one then8 - 8.2 mph.  splits 9:46, 8:54, 8:51, 8:46, 8:58, 8:42

half splits:  3:57, 4:01, 3:56, 3:56

quarter splits 1:53, 1:51

NB1540 2016 #2 Miles: 6.00
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Running MilesSwimming YardsBike Miles
3.000.000.00

off today.  decided to run outside.  87 degres at 4:50 in the morning.  i went slow on purpose but it didn't feel as slow as it actually was (ie effort was harder ebcause of the heat).  total time 29:03  splits 10:00,10:02, 9:01

rode the bike for 28 minutes.

NB1540 2016 #2 Miles: 3.00
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Running MilesSwimming YardsBike Miles
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swam 10-15 laps of a small pool

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Running MilesSwimming YardsBike Miles
7.500.000.00

in San Diego.  ran 3 laps of the roadway on Shelter Island.  I think it was 2.5 miles per lap.  first lap 23:54, second lap 23:19, third lap 24:24 for total time of 71:37.

NB1540 2016 #2 Miles: 7.50
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Running MilesSwimming YardsBike Miles
3.500.000.00

total time 31:58  warmed up for 8 minutes and then picked up the pace.  The 2.5 mile loop that I ran yesterday in 23+ and 24+ minutes today I ran in 22:54.  I ran the las mile in 9:07.

NB1540 2016 #2 Miles: 3.50
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Running MilesSwimming YardsBike Miles
82.000.000.00
NB1540 2016 #2 Miles: 85.00
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