my exercise

iRun4Good

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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:

Miles:This week: 0.00 Month: 30.15 Year: 1715.11
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: 320.04
NB Vazee Quick Lifetime Miles: 49.25
NB 1080 2019 Lifetime Miles: 473.29
NB 1540 2019 Lifetime Miles: 406.86
NB 1080 #2 2019 Lifetime Miles: 97.44
Running MilesSwimming YardsBike Miles
140.170.000.00
NB1540 2016 #2 Miles: 133.07NB 880 Miles: 4.00
Running MilesSwimming YardsBike Miles
12.000.000.00

totally underestimated the difference 9 degrees warmer and 3 miles more would make.  plan on 10 min pace x 2 miles, 9:45 min pace x 4 miles, and the 9:30 pace x 6 miles.  not even close!

  • total time 1:58.35.  splits 9:56, 9:58, 9:49, 9:44, 9:42, 9:41, 9:33, 9:33, 9:26, 9:58, 10:22, 10:52.
  • I rode the bike for 34 minutes after this run.
  • It was 70 degrees at the start of the run(last week 61 degrees).  Before the run I weighed 152.5 lbs.  I had an energy gel before the run, 1 at 45 minutes and another 1 at 1 hour 30 minutes(100 calories each).  I drank 12 oz of water during the run.  Despite this I weighed 148 lbs after the run.  Last week I consumed the same amounts but only lost 3 lbs.

NB1540 2016 #2 Miles: 12.00
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Running MilesSwimming YardsBike Miles
3.000.000.00

68 degrees outside

total time 29:46.  splits 9:57, 10:03, 9:46  last mile I did a 20s econd fartlek at the beginning and then uptempo for 1:20 at the end.

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

NB1540 2016 #2 Miles: 3.00
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Running MilesSwimming YardsBike Miles
6.000.000.00

55 degrees outside- nice running weather.  total time 54:56.  splits 9:40, 9:34, 9:31, 9:16, 8:29, 8:26.  I was feeling good so the last felt really good ebcause it wasn't all out- I could have gone faster!!

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

25 minutes exercise bike

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

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Running MilesSwimming YardsBike Miles
6.000.000.00

total time 54:55.  strated off steady for 2 miles.  then had a 15 second fartlek at the beginning of each half mile segment with the alst being at 4.5 miles.  ran last mile hard.  splits 9:40, 9:20, 9:12, 9:12, 9:05, 8:26

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

total time 20:53.  splits 10:28, 10:25

NB1540 2016 #2 Miles: 2.00
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Running MilesSwimming YardsBike Miles
13.000.000.00

12 miles early morning.  77 degrees when I left at 4:05 am.  total time 2:00.05  splits 10:05, 9:54, 9:59, 9:59, 9:54, 9:46, 9:53, 9:53, 9:39, 10:28, 10:13, 10:23

several hours later I ran abou 1 mile with my wife during her triathlon debut.

NB1540 2016 #2 Miles: 13.00
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Running MilesSwimming YardsBike Miles
3.000.000.00

treadmill run in the evening.  I fasted through the day for our ward's 40 day Fast.  I got home and ate half a banana, drank 10 oz of water, and had 1 packet of Gu energy gel.  the run went surprisingly well.  total time 31:11  splits 10:30, 10:20, 10:21

NB1540 2016 #2 Miles: 3.00
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Running MilesSwimming YardsBike Miles
7.000.000.00

Outside run less than 12 hours after the run last night.  total time 66:35.  stretched extra before running.  splits 10:01, 9:44, 9:46, 9:43, 9:22, 8:59, 9:01

NB1540 2016 #2 Miles: 7.00
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Running MilesSwimming YardsBike Miles
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25 minutes on the exercise bike

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

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Running MilesSwimming YardsBike Miles
7.000.000.00

total time 65:49.  after 2 miles I did a short fartlek at the beginning of each half mile segment.  With 3 minutes left in the run I went up-tempo until the end.  splits 9:57, 9:33, 9:28, 9:25, 9:18, 9:10, 8:59

NB1540 2016 #2 Miles: 7.00
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Running MilesSwimming YardsBike Miles
3.000.000.00

total time 31:08.  name of the game was easy.  splits 10:26, 10:22, 10:20

36 lunges, 20 squats, 20 back extenders, 40 pushups, 35 crunches

NB1540 2016 #2 Miles: 3.00
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Running MilesSwimming YardsBike Miles
13.000.000.00

temp 62 degrees at the start of the run.  total time 2 hours 5 minutes 31 seconds.  I felt great and had done some extra stretching both last night and this morning.  splits 10:00, 9:49, 10:00, 9:56, 10:02, 10:00, 9:39, 9:38, 9:28,9:09, 9:15, 9:10, 9:26.  

NB1540 2016 #2 Miles: 13.00
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Running MilesSwimming YardsBike Miles
2.000.000.00

total time 19:22.  ran 3 fartleks over the last 1.2 miles of the short run.  splits 9:50, 9:32

36 lunges, 20 squats, 20 back extenders, 40 pushups 35 crunches, 20 calf raises

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

warm up for 10 minutes then 1 minute up-tempo 2 minutes recovery all the way to the end.  total time 52:36.  splits 9:42, 8:30,8:24, 8:43, 8:33, 8:44

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

25 minutes exercise bike

36 lunges, 20 squats, 20 back extrenders, 40 pushups, 35 crunches, 20 calf raises

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Running MilesSwimming YardsBike Miles
5.000.000.00

total time 43:46.  ran a tempo run after half mile warm up.  splits 9:19, 8:39, 8:43, 8:32, 8:33

NB1540 2016 #2 Miles: 5.00
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Running MilesSwimming YardsBike Miles
3.000.000.00

easy run.  total time 30:55.  splits 10:17, 10:12, 10:26.

36 lunges, 20 squats, 20 back extenders, 40 pushups, 35 crunches, 20 calf raises

NB1540 2016 #2 Miles: 3.00
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Race: iRun4Good (3.1 Miles) 00:25:22
Running MilesSwimming YardsBike Miles
12.170.000.00

warmed up 4.07 miles 43 minutes.

5K was in a park 1/3 mile hill during the 2nd kilometer.  I went out to fast.  splits at each kilometer 4:41, 4:57, 5:15, 5:22, 5:08

3 miles outside in 33 minutes.  last 2 miles on treadmill in 20:37 (10:39 and 9:58)

NB1540 2016 #2 Miles: 9.07
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Running MilesSwimming YardsBike Miles
3.000.000.00

total time 28:59.  splits 9:45, 9:35, 9:39

36 lunges, 20 squats, 20 back extenders, 40 pushups, and 35 crunches

NB1540 2016 #2 Miles: 3.00
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Running MilesSwimming YardsBike Miles
7.000.000.00

total time 64:39.  after 1 mile wam-up I did a 1 minute fartlek at the beginning of each mile.  splits 9:33, 9:07, 9:18, 9:17, 9:04, 9:12, 9:09

NB1540 2016 #2 Miles: 7.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

25 mintues on exercise bike

36 lunges, 20 squats, 20 back extenders, 40 pushups, 35 crunches

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Running MilesSwimming YardsBike Miles
7.000.000.00

total time 63:54  splits 9:36, 9:02, 9:03, 9:16 (lost focus or long?), 9:00, 8:50, 9:07

I felt really good and didn't feel like I was straining.  pulse 90 seconds after finishing running was @112

NB1540 2016 #2 Miles: 7.00
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Running MilesSwimming YardsBike Miles
3.000.000.00

gues on distance based upon effort.  total time 31:30

36 lunges, 20 squats, 20 back extenders, 40 pushups, 35 crunches, 20 calf raises

NB1540 2016 #2 Miles: 3.00
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Running MilesSwimming YardsBike Miles
13.000.000.00

felt great today.  total time 2 hour 3 minutes 3 seconds!  splits 9:52, 9:38, 9:54, 9:45, 9:46, 9:45, 9:34, 9:29, 9:19, 9:00, 9:12, 8:49, 9:01.  turned around at 63:32 back in 59:31

rode the bike for 35 minutes after this,

NB1540 2016 #2 Miles: 13.00
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Running MilesSwimming YardsBike Miles
4.000.000.00

breaking in shoes that I am hoping to run the half marathon in on 19 November.  They definitely feel different.

total time 39:33.  splits 9:37, 9:39, 10:01, 10:15

36 lunges, 20 squats, 20 back extenders, 40 pushups, 35 crunches 

NB 880 Miles: 4.00
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Running MilesSwimming YardsBike Miles
140.170.000.00
NB1540 2016 #2 Miles: 133.07NB 880 Miles: 4.00
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