my exercise

September 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 and we are going on a mission to Mexico in OCtober 2017.

Favorite Blogs:

Miles:This week: 3.60 Month: 47.70 Year: 807.85
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: 408.45
NB 880 2018 Lifetime Miles: 346.15
NB Prism Lifetime Miles: 342.25
NB 1080 Lifetime Miles: 13.60
Running MilesSwimming YardsBike Miles
100.100.000.00
NB1540 2016 #2 Miles: 100.10
Running MilesSwimming YardsBike Miles
6.100.000.00

treadmill tempo run.

total time 55:06  splits 9:34, 9:14, 9:04, 8:58, 8:45, 8:30  at the start of the last mile I started alternating 1 minute at 6 mph and 1 minute at 8 mph.  The last fast interval I started at 8.5 mph and increased several times to 8.8 mph.

NB1540 2016 #2 Miles: 6.10
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36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

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Running MilesSwimming YardsBike Miles
10.000.000.00

total time 98:53.  splits 10:12, 10:05, 9:55, 9:56, 10:07, 9:55, 9:44, 9:46, 9:40, 9:34

1 minutes riding the bike outside

NB1540 2016 #2 Miles: 10.00
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Running MilesSwimming YardsBike Miles
4.000.000.00

4 miles...decided to just run and then do a half fast at 3 miles.  total time 38:06.  splits 9:47, 9:36, 9:39, 3:51, 5:13

35 minute bike ride

NB1540 2016 #2 Miles: 4.00
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Running MilesSwimming YardsBike Miles
5.000.000.00

warmed up for 6 minutes then went 1 minute uptempo adn 2 minutes recovery all the way until the end. total time 45:13.  splits 9:27, 8:59, 8:59, 8:52, 8:56

NB1540 2016 #2 Miles: 5.00
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21 minutes on the exercise bike (raining outside)

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

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Running MilesSwimming YardsBike Miles
6.000.000.00

I ran outside this morning because the temperature was 75 degrees.  However, my backyard weather info said it was 65% humidity.  My runw asn't near what I had planned.  total time 58:23.  splits 9:51, 10:02, 10:04, 9:27, 9:12, 9:47.  I tgried to push it all the way back but it wasn't happening.

NB1540 2016 #2 Miles: 6.00
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Running MilesSwimming YardsBike Miles
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left the house just after 5 am.  77 degrees and 35% humidity.  It was not quite as nice as last Satruday but pretty nice.  I ran for 30 minutes at a comfortable pace.  I then did a 50 minute ladder alternating uptempo with recovery 1 minute each up to 5 minutes each adn then back down to 1 minute.  I had already finished the 8th mile when I finished up the ladder.  splits 10:11, 10:04, 10:04, 9:10, 9:37, 9:30, 9:32, 9:16, 10:13, 10:20.  total time was 97:57.  at 92 minutes I alternated 1 minute uptempo with 1 minute recovery until the end.  the revoery minutes were REALLY slow.  so... the time was 50:52 during the non ladder and 47:05 during the ladder more or less

after about 20 minutes I went out for a 43 minute bike ride.

NB1540 2016 #2 Miles: 10.00
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21 minutes on the exercise bike.

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

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Running MilesSwimming YardsBike Miles
6.000.000.00

total time 54:54.  after 6 minutes of warm-up I ran 2 minutes up tempo 2 minutes recovery.  splits 9:37, 9:00, 8:52, 8:59, 9:11, 9:16.

NB1540 2016 #2 Miles: 6.00
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21 minutes on the bike outside.

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

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Running MilesSwimming YardsBike Miles
6.000.000.00

total time 54:46.  tempo run...in the high 60's so coolest Arizona run in several months.  splits 9:17, 8:56, 8:51, 9:02, 9:10, 9:29.  The last mile I slowed down at the start and ran the first half in about 5 minutes and then I picked up the pace again.  The cooler weather is going to help alot.  

NB1540 2016 #2 Miles: 6.00
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Running MilesSwimming YardsBike Miles
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21 minutes exercise bike

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

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Running MilesSwimming YardsBike Miles
10.000.000.00

total time 95:42.  Plans was to go steady for the first 5 and then pick it up.  It was 66 degrees outside at the start of my run and 65 at the end.  glorious!!

splits:  9:59, 9:49, 9:52, 9:52, 9:52, 9:38, 9:09, 9:07, 9:10, 9:15.  first half 49:24 second half 46:18.

NB1540 2016 #2 Miles: 10.00
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25 minutes exercise bike

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

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Running MilesSwimming YardsBike Miles
4.500.000.00

total time 41:03.  after half mile warm-up I did fartleks one per each half mile. f artlek was for around45 seconds and was about 85% max effort.  the half mile was a bit of a guess and may have been a bit short.  splits 9:21, 8:56, 4:18, 9:16, 9:12

NB1540 2016 #2 Miles: 4.50
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Running MilesSwimming YardsBike Miles
2.000.000.00

trying something new.  slow and deliberate.  ran about 1.25 with a forefoot strike.  total time 21:03.  

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

NB1540 2016 #2 Miles: 2.00
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Running MilesSwimming YardsBike Miles
4.500.000.00

ovedrnight resting heart rate 48.  night before was 47.  

plan was start slow but pick up the pace gradually after about 4 minutes then a tempo run.  total time 40:59.  splits 9:26, 9:00, 4:29, 9:00, 9:04.

I felt pretty good.  a little sore at the beginning but I feel pretty good after this run.

NB1540 2016 #2 Miles: 4.50
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36 lunges, 20 squats, 20 back extenders, 30 pushups, 30 crunches

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Running MilesSwimming YardsBike Miles
12.000.000.00

61 degrees at the start of my run.  awesome!!  total time 1 hour 55 minutes and 3 seconds.  Started deliberately slow... splits were surprising to me once I started to pick it up.  10:07, 9:51, 10:03, 10:00, 9:56, 10:04 (a little late turning around?), 9:45, 9:35, 9:05, 9:07, 8:43, 8:49.  I had a non-caffeinated energy gel prior to starting the run and then a caffeinated gel at 45 minutes and at 1 hour 30 minutes.  turn around at 60 min flat with return at 55:03.  I am sore but pretty excited about how this run went.

rested for about 40 minutes and then rode my bike at a moderate pace for 32 minutes.

NB1540 2016 #2 Miles: 12.00
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25 minutes on stationary bike

36 lunges, 20 squats, 20 back extenders, 35 pushups, 30 crunches

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Running MilesSwimming YardsBike Miles
6.000.000.00

tempo run. 66 degrees outside.  total time 53:53.  I was kind of sore getting started.  splits 9:225, 8:54, 8:56, 8:53, 8:45, 9:01.  The last mile was anything but smooth.  Twice I noticed that I was slowing and picked up the pace.  The second time the increased pace felt pretty hard.  my average heart rate for the work-out was 147.

NB1540 2016 #2 Miles: 6.00
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Running MilesSwimming YardsBike Miles
2.000.000.00

i ws really sore and went pretty slow.  total time 21:41.  splits 10:33, 10:41

36 lunges, 20 squatsa, 20 back extenders, 35 pushups, 30 crunches

NB1540 2016 #2 Miles: 2.00
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Running MilesSwimming YardsBike Miles
6.000.000.00

sprinkling outside with thunder and lightning so I ran on the treadmill.

total time 55:33.  ran steady for 4 miles then I did a fartlek at the beginning of each half mile for a total of three (9 mph for 15 seconds) then last quarter I started at 6.7 mph and upped the pace by 0.2 mph every 15 seconds until 8.1 mph.  splits 9:41, 9:28, 9:17, 9:14, 9:02, 8:51

NB1540 2016 #2 Miles: 6.00
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Running MilesSwimming YardsBike Miles
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36 lunges, 20 squats, 20 back extenders, 35 pushups, 30 crunches

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Running MilesSwimming YardsBike Miles
100.100.000.00
NB1540 2016 #2 Miles: 100.10
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