my exercise

August 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
67.750.0059.25
Running MilesSwimming YardsBike Miles
0.000.0011.30

35 minutes on bike

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

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Running MilesSwimming YardsBike Miles
6.900.000.00

long run...I got up just after 4 AM and went to work for 4.5 hours.  I then ran errands for a couple of hours and then went running.  I was pretty tired.

The run was at 8:30 pace for most of the time...I think.  At 39 minutes I went hard for 6 minutes and 30 seconds.  I really need to use Andrew's GPS to figure out this distance.

 

I was really sore after this run.

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Running MilesSwimming YardsBike Miles
4.500.000.00

37 minutes 4 x 3 min fartlek

pushups(25,20,20) and 3 x 25 crunches, back extenders, situps

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Running MilesSwimming YardsBike Miles
0.000.009.70

30 minutes bike

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Running MilesSwimming YardsBike Miles
3.950.000.00

35 minutes...20 minutes tempo run.  started out at 7:30 pace but couldn't hold it.  was 15:23 at 2 miles and then really died.  the situps are getting to me as I am now doing them on and also doing the core on run days.

 

pushups 25,20,20.  25 crunches, 25 back extenders, 30 situps

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Running MilesSwimming YardsBike Miles
7.000.000.00

63 minutes

 

pushups 25,25,20

25 crunches, 25 back extenders, and 30 situps

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Running MilesSwimming YardsBike Miles
4.500.000.00

36 minutes

12 x 1 min fartlek.  First 6 at 6 min pace.

pushups 25,25,20

25 crunches, 25 back extenders, 35 situps

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Running MilesSwimming YardsBike Miles
0.000.0015.00

45 minutes on the bike

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Running MilesSwimming YardsBike Miles
4.200.000.00

38 minutes running

before the run I did core.

pushups- 25,25,20

25 crunches, 25 back extenders and 35 situps.

R]The run was another tempo on the track.  i ran 3 miles in 23:51 with spolits of 7:42, 7:57, and 8:12.  The situps are still making my running challenging.  I need to lose some weight too.

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Running MilesSwimming YardsBike Miles
6.400.000.00

ran 57:40.  ran a hard segment along grandview trail in 6:40.

prior to this I did 70 pushups and 50 situps, 20 crunches and 20 back extenders.  This core was done immediately before the run and I felt really sluggish.  I had to get up at 4:45 AM in order to get everything done that needed to get done today.

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Running MilesSwimming YardsBike Miles
4.500.000.00

38 minutes

23 minutes tempo.  decided to go back to doing tempo on the roads and sprints on the the track.

 

did pushups 3 sets of 25

25 crunches, 25 back extenders and 40 pushups.

 

shortly after the work up I picked up my pack while my torso was twisted and my back is killing me.

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Running MilesSwimming YardsBike Miles
0.000.0013.25

40 minutes on the stationary bike.  iced my back the whole time.  back still bugging me alot!

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Running MilesSwimming YardsBike Miles
4.500.000.00

back sore...no core

max HR 168 ave HR 148

 

8x400  1:38, 1:42, 1:44, 1:44, 1:44, 1:45, 1:47, 1:43.

did these in 3 minute segments resting whatever was left of the 3 minute block.    exception was took an extra minute rest after #4 and #7 400. 

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Running MilesSwimming YardsBike Miles
4.800.000.00

pushups 25,20,20.

25 cr, 25 ext, 25 situps

 

41:21 for the run.  max HR 167. a verage HR 153.  really not sure of distance.

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Running MilesSwimming YardsBike Miles
3.700.000.00

30:27  4 x 4 min fartleks.  max 161.  ave HR 147.

 

before run 3x25 pushups

35 su, 25 ext, 25 su

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Running MilesSwimming YardsBike Miles
0.000.0010.00

30 minutes stationary bike

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Running MilesSwimming YardsBike Miles
4.400.000.00

pushups 25,20,20

25 su, 25 ext, 25 cr

38 minutes.  12 x 1 min fartlek.  1 minute slower in between.

in Burley, Idaho

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Running MilesSwimming YardsBike Miles
3.100.000.00

experiment.  try running one day extra a week but much slower.  we'll see if I can tolerate this in terms of my feet and my knees?

 

ran about 3.1 miles in 30:20.

 

ran with Jeff, Sasha, Derrick Taylor and some others that i don't remember. their names.  turned around at 1 mile

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Running MilesSwimming YardsBike Miles
5.300.000.00

ran 49 minutes with Jeff and Sasha and some others.  The started out pretty slow and so I stayed with them for about 20 minutes (just over 2 miles).  I then sped up and ran 2 miles in 17:15 and then slowed down again.  This is the first time in forwever that I ahve run 3 days in a row.  We'll see how I feel in a few days.

Before the run I did pushups 3x25 and the 25 situps 25 extenders and 25 situps.  I have an army PT test coming up in October and I ahve to build up gradually with the situps in order for my back to take it.

 

So this week's mileage is the most I avhe done in a LONG LONG time.

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Running MilesSwimming YardsBike Miles
67.750.0059.25
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