my exercise

August 2014

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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: 3.60 Month: 83.47 Year: 958.93
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: 515.89
NB 1540 2016 #3 Lifetime Miles: 468.94
NB1549 2017 Lifetime Miles: 471.72
NB 1540 2017#2 Lifetime Miles: 410.55
NB 880 2018 Lifetime Miles: 376.35
NB Prism Lifetime Miles: 379.82
NB 1080 Lifetime Miles: 94.81
Running MilesSwimming YardsBike Miles
74.620.000.00
NB 1540 2014 Miles: 9.70NB 1540 #2 2014 Miles: 64.92
Running MilesSwimming YardsBike Miles
6.600.000.00

total time 60:49.  on the treadmill.  at 10 minutes warm-up I did a ladder 1 min hard (7 mph) 1 min easy (6 mph) then 2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1.  As the easy one got longer I upped the speed but never went faster than 6.3.  For the last 3 ahrd segments I ran 7.1, 7.2, anad 7.3 mph respectively.  did 6.5 miles timing in59:40.  splits 9:38, 9:01, 9:15, 9:04, 9:09, 9:00, 4:33

rode 44 minutes on the bike... 8 or 9 miles.

NB 1540 2014 Miles: 6.60
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Running MilesSwimming YardsBike Miles
3.100.000.00

treadmill run.  total time 28:00.  ran 3 miles steady splits 9:26, 8:58, 8:31 for 26:55 time.

NB 1540 2014 Miles: 3.10
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Running MilesSwimming YardsBike Miles
4.200.000.00

treadmill.  total time 37:40.  ran 4 clocking it with 10 minutes warm-up then 1/2 mile hard (7.5 mph) and 1/2 mile easier.  did 3 of these.  after the last I went easy for 2 minutes and then the last quarter mile hard.  time for 4 miles was 35:30.  splits 9:29, 8:46, 8:47, 8:28. 

NB 1540 #2 2014 Miles: 4.20
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Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes outside on the bike

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Running MilesSwimming YardsBike Miles
4.320.000.00

total running 40 minutes.  I did 4.25 for specific time in 39:05.  splits 9:28, 9:14, 9:14, 8:55, quarter miles in 2:14.

at 30 minutes I started 1 minute hard (7-7.5 mph) 1 minute easy (6 mph). 

NB 1540 #2 2014 Miles: 4.32
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Running MilesSwimming YardsBike Miles
5.400.000.00

roads in Tukwila Washingont.  51:09

NB 1540 #2 2014 Miles: 5.40
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Running MilesSwimming YardsBike Miles
4.600.000.00

treadmill.  total time 41:31.  did 4.5 as a workout in 40:15.  warmed up 10 minutes and then did tempo run until 4 miles...cruised 1/4 mile then 1/4 mile hard.  splits 9:26, 8:59, 8:49, 8:42, 2:22, 1:57

NB 1540 #2 2014 Miles: 4.60
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Running MilesSwimming YardsBike Miles
4.500.000.00

AM- 20 minutes on the bike outside

PM treadmill.  total run 40:09.  4.25 timed at 37:22.

I ran .75 for warm-up and then 7 x quarter mile (7.5, 7.5, 7.6, 7.7, 7.8, 7.9, 8 mph) with quarter mile rest(6.3 mph) 

mile splits 9:06, 8:44, 8:38, 8:31

NB 1540 #2 2014 Miles: 4.50
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Running MilesSwimming YardsBike Miles
2.400.000.00

total time 22:29.  I timed 2.25 trying to go easy but did the last 0.25 harder.  time 20:54- splits 9:35, 9:16, 2:03.

NB 1540 #2 2014 Miles: 2.40
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Running MilesSwimming YardsBike Miles
6.500.000.00

total run 61:05.  splits 9:41, 9:31, 9:23, 9:14, 9:05, 8:53, 5:18. when I hit 6 miles I was dead and really slowed down for a bit.  6 miles was in 55:47

NB 1540 #2 2014 Miles: 6.50
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Running MilesSwimming YardsBike Miles
3.100.000.00

total run 27:14.  time 3 miles in 26:06.  i ran 5 minutes warm-up and then went hard for 1 minutes (8mph) alternating with easy for 1 minute(6 mph).  splits 9:03, 8:30, 8:33.

NB 1540 #2 2014 Miles: 3.10
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Running MilesSwimming YardsBike Miles
4.400.000.00

total run 40:31.  timed 4.25...ran steady for 4 then hard for 0.25.  total time 38:58 splits  9:25, 9:14, 9:14, 9:12, 1:53

NB 1540 #2 2014 Miles: 4.40
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Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes on the bike outside

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Running MilesSwimming YardsBike Miles
5.000.000.00

ran outside with andrew and keturah.  the temp was 79 but the humidity 51%.  I did not fair well.  total time 49:24.  splits 9:34, 9:18, 9:30, 10:13, 10:49

NB 1540 #2 2014 Miles: 5.00
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Running MilesSwimming YardsBike Miles
4.500.000.00

total time 42:50.  wamred up for a mile and then need 0.5 hard and 0.5 recovery x 3 then 0.25 hard.  splits  9:31, 9:02, 9:32, 9:49, 4:46.  800 splits 3:55, 4:00, 4:06

NB 1540 #2 2014 Miles: 4.50
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Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:32.  after 7 minutes warm-up I ran 2 minutes hard 2 minutes recovery.

splits 9:02, 9:08, 9:21

NB 1540 #2 2014 Miles: 3.00
Comments(4)
Running MilesSwimming YardsBike Miles
3.000.000.00

total time 27:51.  splits 9:17, 9:08, 9:26... pretty humid

NB 1540 #2 2014 Miles: 3.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

20 minutes on the bike outside this morning

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Running MilesSwimming YardsBike Miles
5.000.000.00

total time 46:23.  splits 9:36, 9:31, 9:23, 9:14, 8:39.  at 38 minutes I went 1 minute hard (8 mph) and 1 minutes easier (6.3 mph) x 3.

NB 1540 #2 2014 Miles: 5.00
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Running MilesSwimming YardsBike Miles
5.000.000.00

total time 45:49  on treadmill.  at 37:30 went 1 minute hard (8mph) and 1 minute easier (6-6.3 mpmh) x 4.  splits 9:38, 9:22, 9:14, 9:06, 8:30.

NB 1540 #2 2014 Miles: 5.00
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Running MilesSwimming YardsBike Miles
74.620.000.00
NB 1540 2014 Miles: 9.70NB 1540 #2 2014 Miles: 64.92
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