my exercise

Cntre at Norpoint Turkey Trot

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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.

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Miles:This week: 0.00 Month: 30.00 Year: 218.00
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: 376.55
NB Vazee Quick Lifetime Miles: 49.25
NB 1080 2019 Lifetime Miles: 499.29
NB 1540 2019 Lifetime Miles: 432.49
NB 1080 #2 2019 Lifetime Miles: 477.34
NB 1540 2020 Lifetime Miles: 455.24
NB 1080 2020 Lifetime Miles: 382.58
NB 1540 2020 #2 Lifetime Miles: 396.67
NB 1080 2020 #2 Lifetime Miles: 463.32
NB1540 2021 Lifetime Miles: 414.21
NB 840 Lifetime Miles: 454.57
NB 1080 2021 Lifetime Miles: 458.52
NB 1080 2022 Lifetime Miles: 460.43
NB 840 2022 Lifetime Miles: 460.36
NB 1080 2022 #2 Lifetime Miles: 448.59
NB 840 #2 Lifetime Miles: 366.83
NB 840 2023 Lifetime Miles: 302.25
NB 1080 2023 Lifetime Miles: 338.58
NB 840 2024 Lifetime Miles: 71.00
Running MilesSwimming YardsBike Miles
91.150.0053.15
Running MilesSwimming YardsBike Miles
7.300.000.00

elbow tendonitis so no push-up

25SU-25 ext-25SU

ran 5.3 miles in the morning in 45:25

ran another 2 miles later cheering for the girls team and then the guys.  Andrew had a really tough day.  I feel bad for him.  his schedule has been brutal.

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Running MilesSwimming YardsBike Miles
4.700.000.00

25 su, 25 ext, 25 su

total run time 39:18

at six minutes ran 5-4-3-2-1-1-1

5 minutes hard 4 minutes rest 4 minutes hard 3 minutes rest etc.

I got all the way to 79th St/54th st corner then turned around

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Running MilesSwimming YardsBike Miles
0.000.0013.20

40 minutes on the bike.  read scriptures and priesthood manual.

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Running MilesSwimming YardsBike Miles
4.550.000.00

25 su, 25 ext, 25 su

6 min warmup.  400 meters every 6 minutes with job in between:

1:36          1:35         1:37        1:35       1:37          1:37

rest   1.5 laps     1.5          1.12        1.12       1.12

totl running time 46:10

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Running MilesSwimming YardsBike Miles
4.000.000.00

38:30

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Running MilesSwimming YardsBike Miles
7.000.000.00

no pushups...have tendonitis

25 SU, 25 ext, 25 SU

59 minutes (watch malfunctioned)  at 38 minutes ran the SV trail in 6:30

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Running MilesSwimming YardsBike Miles
0.000.000.00

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Running MilesSwimming YardsBike Miles
4.600.000.00

no PU, 25 SU, 25 ext, 25 SU

5-4-3-2-1-1-1 with rest of 4-3-2-1-1-1

39:30

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Running MilesSwimming YardsBike Miles
0.000.0013.60

stationary bike

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Running MilesSwimming YardsBike Miles
4.550.000.00

no PU; 25 SU, 25 ext, 25 SU

42:30

4 x 800 started one at 6, 14, 22, and 30 minutes

3:34, 3:35, 3:36, 3:37

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Running MilesSwimming YardsBike Miles
4.050.000.00

39:15

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Running MilesSwimming YardsBike Miles
0.000.000.00

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Running MilesSwimming YardsBike Miles
7.500.000.00

no PU; 25 SU, 25 ext, 25 SU

at 38 minutes ran SV trail in 6:15

total time 62:45

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Running MilesSwimming YardsBike Miles
4.600.000.00

25 SU, 25 ext, 25 SU

39:15 total running

5-4-3-2-1-1-1

rest 4-3-2-1-1-1

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Running MilesSwimming YardsBike Miles
0.000.0013.70

40 minutes on the bike in the morning

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Running MilesSwimming YardsBike Miles
4.800.000.00

ran 6 min warmup and then a 4800 meter tempo in 23:32

total of 41 minutes running

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Running MilesSwimming YardsBike Miles
4.000.000.00

25 su , 25 ext, 25 su

38 minutes

felt easy but was faster than my usual easy day.

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Running MilesSwimming YardsBike Miles
6.600.000.00

25 SU, 25 ext, 25SU

52:15...shortened long run because of the race next week.

GV trail at 6:35.

 

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Running MilesSwimming YardsBike Miles
4.800.000.00

25 SU, 25 ext, 25 SU

16 x 200...200's in 52 to 56 with jog 100 in 30-45 seconds.  did 3 miles in 25 minutes.

total running time 42 minutes

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Running MilesSwimming YardsBike Miles
4.500.000.00

total run in 42:23

trying to run slower but not coming naturally.

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Running MilesSwimming YardsBike Miles
0.000.0012.65

40 minutes bike

also did 25 SU, 25 ext, 25 SU

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Race: Cntre at Norpoint Turkey Trot (3.1 Miles) 00:22:32, Place overall: 77, Place in age division: 5
Running MilesSwimming YardsBike Miles
6.600.000.00

warm-up 2.5 miles

race...just under 7 minutes at first mile.  14:02 at 2 mile.  big hill during the 3rd mile kicked my butt as I came to mile 3 at 21:59.

cool down 1 mile.

This 5K race is the fastest I have run in a long long time.  The 2004 5K that I ran along with USPS was 22:50 something but I am pretty sure it was not a full 5K.  Today was a certfied 5 K.  I am really excited.  I am pushing things running this much on an ACL deficient knee but the biking seems to be keeping my knee pretty stable.  I am going to try to inch up on my mileage and see how much faster I can get.  4th place in my age group was 20:59.  There were alot of people older than me that beat me.  first place in all the divisions through 65-69 beat me so I have a ways to go.  We'll see how smart I can train! 

Comments(3)
Running MilesSwimming YardsBike Miles
7.000.000.00

25 SU, 25 ext, 25 SU

still with elbow tendonitis so no pushups.

7 miles run in 59:10.  Grandview trail in 6:28 against the wind.  Not a bad run for feeling really sluggish.

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Running MilesSwimming YardsBike Miles
91.150.0053.15
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