my exercise

race against myself

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesPeds Endo Doc's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2008200920102011201220132014201520162017
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: 0.00 Month: 57.09 Year: 1396.10
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: 161.95
Running MilesSwimming YardsBike Miles
118.510.0055.32
NB 1540 2016 Miles: 12.02NB1549 2017 Miles: 11.00NB 880 Miles: 34.53NB 1540 2017#2 Miles: 50.27
Running MilesSwimming YardsBike Miles
3.000.000.00

easy run total time 29:39.  splits 10:04, 9:48, 9:46.

NB 1540 2016 Miles: 3.00
Add Comment
Running MilesSwimming YardsBike Miles
8.000.000.00

total time 71:32.  the plan was to go out conservative for the first half and push the second half.  more uphill in the first half and more down hill during the return.  splits 9:24, 8:59 ( 0.3 downhill), 9:12, 9:42 (mostly uphill), 8:28, 8:18, 8:52, 8:38.  love running in cooler weather!

NB1549 2017 Miles: 8.00
Add Comment
Running MilesSwimming YardsBike Miles
6.000.000.00

I am really enjoying the runs with temps in the high 50's!  I went longer today because I need to be ready to walk with the kids to school tomorrow morning.  total time 54:51.  splits 9:33, 9:16, 9:19, 9:05, 9:10, 8:27.  

NB 1540 2016 Miles: 6.00
Add Comment
Running MilesSwimming YardsBike Miles
3.020.000.00

total running time 27:33. decided to go easy for first mile and then hard. then easy.  splits 9:56, 7:35, 9:49, 0:13.  I started out under 7 minutes pace and then backed off when I realized how fast I was going.  Then I realized that I had backed off too much.  I was running in the dark and couldn't easily glance at my watch.  I was running in my heaviest shoes and feel like I could have gone faster.  

NB 1540 2016 Miles: 3.02
Add Comment
Running MilesSwimming YardsBike Miles
3.000.000.00

easy run in portland this morning.  total time 29:57.  splits 10:09, 9:52, 9:56.  

NB1549 2017 Miles: 3.00
Add Comment
Running MilesSwimming YardsBike Miles
7.000.000.00

back in Arizona.  80 degrees and 37% humidity at the beginning of the run.  This is about 18 degrees warmer than yesterday morning and I struggled at the end.  totam time 63:44.  splits 9:24, 9:10, 8:58, 9:00, 8:58, 8:57, 9:16.

NB 880 Miles: 7.00
Add Comment
Running MilesSwimming YardsBike Miles
2.040.007.06

running total time 19:49.  easy

bike total time 26:44.  15.9 mph

NB 1540 2017#2 Miles: 2.04
Add Comment
Running MilesSwimming YardsBike Miles
9.000.0011.26

total running time 81:55.  the plan was 9:30 for the first mile... 9:10 for the next 6 and 8:45 for the alst 2 miles.  77 degrees and 53% humidity at the start of the run.  I felt very comfortable for the first 6 miles running faster than the plan.  the heat and humidity caught up to me.  splits 9:9:26, 8:59, 8:54, 8:56, 8:57, 9:00, 9:01, 9:20, 9:23.  

bike... total time 49:19 13.7 MPH

NB 1540 2017#2 Miles: 9.00
Add Comment
Running MilesSwimming YardsBike Miles
3.040.007.06

easy run... 79 degrees and 44% humidity.  total time 29:03.  splits 9:43, 9:36, 9:18 (after 2.5 miles I did three mild to moderate increases in tempo for 10-15 seconds), 0:26.

i felt great on the bike too. total time 26:12 16.2 mph.

NB 1540 2017#2 Miles: 3.04
Add Comment
Running MilesSwimming YardsBike Miles
6.350.000.00

plan was for 3 half miles as fast as I could go.  I warmed up for a mile and did 5 mini surges during the mile to prep for the first hard half mile.  total time 56:27.  splits 9:08, 3:23.6, 4:46.9 (8:10.5), 9:28, 3:27.8, 4:48.6 (8:16.4), 9:25, 3:32.7, 4:55.2 (8:27.9- 6 miles in 52:56), 3:31.

I don't really have time for a race but this Saturday I am going to do another solo 5K and see how fast I can go.

NB 880 Miles: 6.35
Add Comment
Running MilesSwimming YardsBike Miles
3.040.007.75

total time 30:10.  splits 10:00, 9:54, 9:53, 0:23

bike time 32:56.  14.1 MPH (took it easy today)

NB 1540 2017#2 Miles: 3.04
Add Comment
Running MilesSwimming YardsBike Miles
7.000.000.00

total time 65:05.  plan was to run easy and not look at the clock.  And... the have @30 second fartlek every half mile starting at the mile mark.  I looked at the watch to figure out turn-a-round location and to look at the splits:  9:37, 9:08, 9:09, 9:17, 9:15, 9:22, 9:16.

NB 1540 2017#2 Miles: 7.00
Add Comment
Race: race against myself (3.1 Miles) 00:23:21, Place overall: 1, Place in age division: 1
Running MilesSwimming YardsBike Miles
9.720.007.05

6.36 in racing flats.  plan was warm up and then try to break my mile PR and 5K pr for this decade.  just missed the mile pr but I got the 5K pr.  warmed up for 2.3 miles - total time 21:57.  during second mile did 5 strides and in the last 0.33 did two strides that got to full sprints briefly.  splits for warm-up were 9:46, 9:08, 3:03.

race right after warm-up.  total time 33:17 for 4:03 miles. I went hard until 3.15 miles and then I walked briefly and took it easy getting  home to hcange shoes.  5K time was 23:21 (PR by 12 seconds) and splits were 7:35, 7:43, 7:19, 10:22, 0:19.  my mile PR is 7:15.7 so I was very close.

3.36 miles ran in raining shoes total time 32:13 splits 9:48, 9:39, 9:23, 3:23

bike time 28:22, 14.9 mph

NB 1540 2017#2 Miles: 3.36
Comments(2)
Running MilesSwimming YardsBike Miles
3.140.000.00

ran up South Temple and then turned around.  Uphill for first half and then down-hill.  total time 28:31.  splits 9:30, 9:05, 8:37, 1:19.

NB 1540 2017#2 Miles: 3.14
Add Comment
Running MilesSwimming YardsBike Miles
4.080.000.00

on the west HS track.  was in a zone so this didn't feel difficult at all.  total time 36:00.  splits 9:12, 8:24, 8:14, 9:17, 0:53

NB 1540 2017#2 Miles: 4.08
Add Comment
Running MilesSwimming YardsBike Miles
3.100.000.00

easy run total time 29:46.  splits 9:54, 9:24, 9:29, 0:58

NB 1540 2017#2 Miles: 3.10
Add Comment
Running MilesSwimming YardsBike Miles
5.100.000.00

early in the morning up to West HS track.  ran 200 meter up-tempo 200 meters recovery x 15 and then too and from the track.  total time 44:08.  splits 8:57, 8:13, 8:19, 8:17, 9:22, 1:00

NB 1540 2017#2 Miles: 5.10
Add Comment
Running MilesSwimming YardsBike Miles
3.330.000.00

total running time 31:32.  splits 9:41, 9:16 (mostly downhill), 9:27 (mostly uphill), 3:08.  deliberate easy day.

NB 1540 2017#2 Miles: 3.33
Add Comment
Running MilesSwimming YardsBike Miles
8.370.005.04

warmed up in racing flats 21:34.  splts 9:39, 8:53 (5 strides during warm-up), 3:02 (2 sprints durign warm-up). 

then I broke my PR for the mile for this decade at 2.03 miles of this run I changed to my heavier shoes.total time for 6.04 miles 53:25.  splits 6:57, 9:35, 9:13, 9:14, 9:17, 8:48, 0:21.  

bike was short as I ahd things to do.  total time 20:09.  15 mph

NB 1540 2017#2 Miles: 4.04
Add Comment
Running MilesSwimming YardsBike Miles
3.030.005.05

easy run total time 28:12.  splits 9:27, 9:24, 9:04, 0:17

bicycle total time 19:00.  15.9 mph.

NB 880 Miles: 3.03
Add Comment
Running MilesSwimming YardsBike Miles
6.030.000.00

total time 51:59.  after 1 mile warm-up I did 1 minute uptempo at each half mile including at the 5 mile mark.  at 5.5 miles I went uptempo for the full half mile running 3:40.  splits 9:11, 8:37, 8:38, 8:35, 8:34, 8:02, 0:22. felt good

NB 880 Miles: 6.03
Add Comment
Running MilesSwimming YardsBike Miles
3.040.005.05

total running time 28:37.  took it easy only did 2 strides during the last half mile.  splits 9:41, 9:30, 9:05, 0:21.  

bike... total time 18:52.  16.1 MPH

NB 880 Miles: 3.04
Add Comment
Running MilesSwimming YardsBike Miles
6.050.000.00

plan was warm-up and then gradually get faster.  total time 51:43.  splits 9:22, 8:45, 8:33, 8:27, 8:09, 8:01, 0:26

NB 880 Miles: 6.05
Add Comment
Running MilesSwimming YardsBike Miles
3.030.000.00

total time 29:05.  splits 9:42, 9:42, 9:23, 0:18.   I did 2 striders during the last part of the run.  

NB 880 Miles: 3.03
Add Comment
Running MilesSwimming YardsBike Miles
118.510.0055.32
NB 1540 2016 Miles: 12.02NB1549 2017 Miles: 11.00NB 880 Miles: 34.53NB 1540 2017#2 Miles: 50.27
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com

Lone Faithfuls
(need a comment):