my exercise

August 2016

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15% off for Fast Running Blog members at St. George Running Center!

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: 5.10 Month: 56.37 Year: 1037.30
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: 414.95
NB 880 2018 Lifetime Miles: 393.13
NB Prism Lifetime Miles: 397.22
NB 1080 Lifetime Miles: 134.60
Running MilesSwimming YardsBike Miles
88.800.000.00
NB1540 2016 #2 Miles: 88.80
Running MilesSwimming YardsBike Miles
0.000.000.00

21 minutes bicycle outside

36 lunges, 20 squats, 30 back extenders, 30 pushups, 30 crunches

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Running MilesSwimming YardsBike Miles
6.000.000.00

total time 54:22.  warmed up for 1 miles then 1/2 lap hard, 1/2 lap easy until 5 miles.  at 5 miles I ran 1/2 mile hard then recovery for 1/4 miles then 1/4 mile hard.  initiall hard was 7.5 mph then 7.7 MPH for 3rd mile then 7.8 mph for 4th mile.  ran the 1/2 mile below 8 minute pace.

splits 9:45, 9:09, 9:10, 9:02, 9:01, 8:15

NB1540 2016 #2 Miles: 6.00
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Running MilesSwimming YardsBike Miles
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22 minutes on the bike

36 lunges, 20 squats, 25 back extenders, 30 pushups, 30 crunches

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Running MilesSwimming YardsBike Miles
6.000.000.00

treadmill.  tried to do atempo run but set the tempo too high so I improvised.  1 mile warm-up then 1.5 miles at 9 min pace, break for 1/4 miles then 1.5 miles at same pace, then break for 1/4 mile, then half mile saem pace, then 1/4 mile easy, 1/4 mile hard, 1/4 mile easy, and finally 1/4 mile hard (8 pmh to 8.3 mph)  

total time 54:37 splits 9:30, 8:57, 9:15, 8:57, 9:14, 8:43

NB1540 2016 #2 Miles: 6.00
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Running MilesSwimming YardsBike Miles
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36 lunges, 20 squats, 25 back extenders, 30 pushups, 30 crunches

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Running MilesSwimming YardsBike Miles
8.000.000.00

made the mistake of running outside.  80 degrees, 50% humidity at the start of the run.  total time 84:57.  splits 9:46, 9:45, 9:55, 9:50, 10:24, 11:06, 11:40, 12:31.

NB1540 2016 #2 Miles: 8.00
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Running MilesSwimming YardsBike Miles
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23 minutes on bike

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

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Running MilesSwimming YardsBike Miles
6.000.000.00

treadmil.  total time 52: 50.  I warmed up for a mile and then I did 1/4 miles hard, 1/8 mile recovery alternating for 2 through 5 miles.  then 1/4 mile recovery 1/4 mile hard alternating for the last mile.  splits 9:41, 8:36, 8:48, 8:41, 8:23, 8:41

NB1540 2016 #2 Miles: 6.00
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Running MilesSwimming YardsBike Miles
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22 minutes on the bike

36 lunhes, 20 squats, 20 back extenders, 30 pushups, 30 crunches

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Running MilesSwimming YardsBike Miles
6.000.000.00

total time 55:04.  warmed up for 1 mile and then did a 4 mile tempo running mile 2 and 3 at 6.5 mph pace the mile 4 and 5 faster.  at 5 miles I slowed to 5.5 mph and increased every seconds by 0.1 mph until 6.8 mph.  then increased by 0.1 every 30 seconds until 7 mph then increased 0.1 mph every minute till the end.  splits 9:42, 9:14, 9:14, 9:05, 8:58, 8:51

NB1540 2016 #2 Miles: 6.00
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Running MilesSwimming YardsBike Miles
3.100.000.00

easy run outside.  31:05.  distance is a guess.  needed to go easy.  same thing for tomorrow.

NB1540 2016 #2 Miles: 3.10
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Running MilesSwimming YardsBike Miles
5.000.000.00

total time 46:07.  I ran outside in the dark before it got hot.  My route is probably short.  splits 9:36, 9:18, 9:11, 8:48, 9:14

NB1540 2016 #2 Miles: 5.00
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Running MilesSwimming YardsBike Miles
6.150.000.00

guess on distance.  In cedar city... warmed up going to Canyon View HS track then did 16 laps 400 uptempo 200 recovery then jogged home uphill.  thinking for legs were about 1.07 miles.    splits 9:48, 8:41, 9:02, 9:34, 9:28, 12:33.  I was dead at the end

NB1540 2016 #2 Miles: 6.15
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Running MilesSwimming YardsBike Miles
5.150.000.00

warm up for 6:39 then 3.5 miles on the track and cool down of 9:43.  total running time 48:22

splits on the track 9:29, 9:03, 8:54, 4:35

NB1540 2016 #2 Miles: 5.15
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Running MilesSwimming YardsBike Miles
5.000.000.00

guess on the distance.  ran in the streets of Spanish Fork, Utah. out in 24:15 and back in 22:08. I was feeling very good in the up-tempo.

NB1540 2016 #2 Miles: 5.00
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Running MilesSwimming YardsBike Miles
4.300.000.00

on the treadmill after dirving home from Utah.  total time 40:05.  started off at 5.5 mph and gradually got it up to 6 mph by 1 lap and to 6.2 mph at 1.5 "laps".  at the start of the 4th lap I went hard at 7.5 mph for half a "lap" and then settled in at 6.3 MPH until 1.75 miles then I went hard at 7.5 mph for half a lap and then settled in at 6.4 mph until 2.75 miles when I did the half a lap ahrd thing.  at 3.75 I increased to 7.5 mph and then after 1/4 of a lap I upped the pae by 0.1 mph every 1/8th of a lap.  splits 9:39, 9:19, 9:12, 8:58, the 0.3 cool down in 2:57.

NB1540 2016 #2 Miles: 4.30
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Running MilesSwimming YardsBike Miles
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24 minutes on the bike outside.

34 lunges, 15 squats, 20 back extenders, 25 pushups, 25 crunches

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Running MilesSwimming YardsBike Miles
6.100.000.00

treadmill.  there was thunder and lightning outside

warmed up for 10 minutes the 1 minute hard (8 mph) 1 min easy through 4 miles.  5 mile hard was at 8.5 mph with same easy pace.  last mile I started at 5.5 mph then increased by 0.1 every 15 seconds until6.4 mph.  at the half mile I ran 1 lap at 7.5 mph and then gradually increased until 8.1 mph.  total time 54:45.  splits 9:45, 8:47, 8:55, 8:53, 8:28, 8:48, 1:10

NB1540 2016 #2 Miles: 6.10
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Running MilesSwimming YardsBike Miles
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22 minutes on the bike then

36 lunges, 20 squats, 20 back extenders, 25 pushups, and 25 crunches

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Running MilesSwimming YardsBike Miles
6.000.000.00

outside!!

total time 56:57.  I was really sore from the bike ride yesterday.  splits 9:38, 9:30, 9:35, 9:30, 9:20, 9:24

NB1540 2016 #2 Miles: 6.00
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Running MilesSwimming YardsBike Miles
10.000.000.00

ran outside with my brother mike.  We left about 5:10 am.  total time 101:48.  Through 8 miles we were about 9:55 pace.  I walked for 2 minutes and then completed the run for a full 10 miles.  The last 2 miles I did in 21:39 including the 2 minutes of walking.   It was good to get this in now as I really need to have increased miles and I haven't had much chance this month.

NB1540 2016 #2 Miles: 10.00
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Running MilesSwimming YardsBike Miles
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25 minutes on the bike

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

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Running MilesSwimming YardsBike Miles
6.000.000.00

wamed up 10 minutes then 2 minutes uptempo 1:20 recovery from 1 through 5miles.  then half mile recovery and 1/2 mile uptempo.  total time 55:07  splits 9:45, 8:43, 8:54, 9:05, 9:03, 9:37

NB1540 2016 #2 Miles: 6.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

22 minutes on the bike.

36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

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Running MilesSwimming YardsBike Miles
88.800.000.00
NB1540 2016 #2 Miles: 88.80
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