my exercise

November 2009

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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:

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Miles:This week: 5.00 Month: 57.01 Year: 245.01
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: 346.59
NB 840 2024 Lifetime Miles: 83.00
NB 1080 2024 Lifetime Miles: 7.00
Running MilesSwimming YardsBike Miles
91.300.0014.00
Running MilesSwimming YardsBike Miles
4.500.000.00

30 back extended.

41 minutes even.  easy run in cold weather.    out in 21:17 and back in 19:43.

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Running MilesSwimming YardsBike Miles
5.050.000.00

44:55.  ran 8 x 400.  Did the same old thing with 1 lap fast and 1 lap recovery- each 2 lap segment in 4:15.

400s=  1:44, 1:45, 1:45, 1:47, 1:47, 1:49, 1:49, 1:51

pretty sore now. (2 hours later)

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Running MilesSwimming YardsBike Miles
0.000.000.00

35 minutes on stationary bike.

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Running MilesSwimming YardsBike Miles
4.500.000.00

total running time 38:05.  out in 20:11 back in 17:54. 

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Running MilesSwimming YardsBike Miles
6.100.000.00

ran 41 minutes in the morning in Ellensburg.  Then another @13 minutes while cheering at the state cross country meet in Pasco.

total  time 54 minutes...pure guess on distance.

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Running MilesSwimming YardsBike Miles
4.500.000.00

30 back extenders.  Out and back in 40:29.  I have been doing some extensive stretching int he morning while I am reading before the run.  my shoulder is getting better and my legs don't feel as fatigued. 

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Running MilesSwimming YardsBike Miles
5.050.000.00

total running time 44:53.  did 5 x 1000 meters on track with 1 minute(100 meters) rest in between.  repeats in 4:49, 4:47, 4:47, 4:51, and 4:56.

I am starting to recover from the taper for the 5k in Sep on top of the decerased mileage due to the blisters.  average HR 149 and max HR 165

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Running MilesSwimming YardsBike Miles
0.000.000.00

40 minutes on exercise bike...effort expended was harder than usual

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Running MilesSwimming YardsBike Miles
4.500.000.00

total time 38 minutes flat.  out in 20:51 and back in 17:09.  average HR 149 and max HR 165.  initially my legs felt heavy which I relate to the bike workout yesterday.

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Running MilesSwimming YardsBike Miles
7.000.000.00

30 back extenders

total running time 60:51.  at 26 minutes did three 1 minute fartleks with 1 minute recovery in between.  at 38:45 ran GV trail in 7:05.  longest run in awhile.  quads sore after.

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Running MilesSwimming YardsBike Miles
4.500.000.00

30 back extenders

total time 40:35.  sore.  it was windy too.  This was meant to be an easy day.

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Running MilesSwimming YardsBike Miles
5.050.000.00

30 back extenders.

total running time 46:23. did 4800 meter tempo in 24:45. (8:16, 8:12, 8:17) . then 3 x 200 in 54,54,55. 200 meter job before each one. It was very windy and rainy which affected me more than I thought. average HR 148 with max HR 178..

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Running MilesSwimming YardsBike Miles
0.000.000.00

30 minutes exercise bike.

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Running MilesSwimming YardsBike Miles
4.500.000.00

30 back extenders

total time 37:53.  Out in 20:08 and back in 17:45.  average heart rate 150 with max HR 165.

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Running MilesSwimming YardsBike Miles
7.600.000.00

30 back extenders

total running time 71:30.  HR 145 average 158 max.  deliberately went slow out of the box trying to keep around 9 minute pace.    My longer run needs to me slower and my intervals need to be faster.

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Running MilesSwimming YardsBike Miles
5.000.000.00

total running time 45:11.  this was another easy day.  hoping to do hard intervals tomorrow.

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Running MilesSwimming YardsBike Miles
5.050.000.00

total running time 45:52.  ran 8 x 400 with 400 recovery in between.  First 4 done with 4:15 for each 800.  the next 4 done with 4:30 or a bit more.

8 x 400... 1:50, 1:48, 1:49, 1:47, 1:47, 1:50, 1:49, 1:49

In my head this seems slow but the fatigue from the simvastatin and the de-training that happened when I got the blisters are adding up to a time of re-centering my training.  I am excited to actually feeling rested when I sleep 7 hours!

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Running MilesSwimming YardsBike Miles
0.000.000.00

40 minutes on stationary bike

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Running MilesSwimming YardsBike Miles
8.000.000.00

ran a new route out towards the stake center on 67th.  Ran out in 36:22 and back in 35:26.  On the way back ran fartleks 5-4-3-2-1 with same amount of active rest in after the fartlek.  Active rest got pretty slow towards the end.

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Running MilesSwimming YardsBike Miles
0.000.0014.00

40 minutes on the stationary bike

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Running MilesSwimming YardsBike Miles
5.000.000.00

30 back extenders

total running time 42:36.  ave HR 150 and max HR 165.  out in 22:46 and back in 19:50.  starting to feel better about my running. 

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Running MilesSwimming YardsBike Miles
5.400.000.00

total running time 47:57. ran in Washington DC. ran down to the Independence Mall and then did 2 laps and then back to the hotel.

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Running MilesSwimming YardsBike Miles
91.300.0014.00
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