my exercise

Gilbert Half Marathon

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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
143.550.000.00
NB1540 2016 #2 Miles: 25.00NB 880 Miles: 43.95NB 1540 2016 #3 Miles: 71.00
Running MilesSwimming YardsBike Miles
8.000.000.00

weight before the run 150 lbs- this was an intermediate goal.

total time 75:12.  after 2 miles warm-up I did a 1 minute fartlek near the beginning of each mile.  splits 9:54, 9:26, 9:24, 9:25, 9:23, 9:23, 9:09, 9:07

weight after the run 147 lbs

NB1540 2016 #2 Miles: 8.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

25 minutes on the exercise bike

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

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Running MilesSwimming YardsBike Miles
8.000.000.00

treadmill run as thunder and lightning outside

total time: 74:01.  splits 9:44, 9:30, 9:23, 9:14, 9:13, 9:14, 9:05, 8:39

NB1540 2016 #2 Miles: 8.00
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Running MilesSwimming YardsBike Miles
4.000.000.00

total time 40:58  on the treadmill because muddy outside.  splits 10:21, 10:21, 10:16, 10:00

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

NB 880 Miles: 4.00
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Running MilesSwimming YardsBike Miles
9.000.000.00

total time 81:01.  after 20 minute warm-up I did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1 when that was done I coasted for 1 minute then gradually picked it up until the end.  splits 9:39, 9:31, 8:42, 8:36, 8:56, 8:52, 9:06 (only 3 minutes of up-tempo in this mile), 8:45, 8:55 

bike ride for 30 minutes outside.

NB1540 2016 #2 Miles: 9.00
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Running MilesSwimming YardsBike Miles
5.000.000.00

in the lighter shoes with a day off and a deliberate decision to go up-tempo.  total time 43:52.  splits 8:57, 8:41, 8:49, 8:42, 8:43

I am super excited about this run.  In these shoes I do feel more strain on my quads.

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

NB 880 Miles: 5.00
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Running MilesSwimming YardsBike Miles
5.000.000.00

total time 50:05.  toook it easy splits 9:53, 10:02, 10:08, 9:58, 10:04 

NB 1540 2016 #3 Miles: 5.00
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Running MilesSwimming YardsBike Miles
2.000.000.00

total time 19:51.  splits 10:01, 9:50

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

NB 1540 2016 #3 Miles: 2.00
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Running MilesSwimming YardsBike Miles
5.000.000.00

total time 45:07.  after 1 mile warm-up I did 30-60 second fartleks every half mile.  last half mile I sped up.  It was windy.  splits9:30, 8:54, 9:05, 9:05, 8:33

NB 1540 2016 #3 Miles: 5.00
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Running MilesSwimming YardsBike Miles
3.000.000.00

easy run.  total time 30:06.  splits 10:06, 10:05, 9:55

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

NB 1540 2016 #3 Miles: 3.00
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Running MilesSwimming YardsBike Miles
13.000.000.00

deliberately tried to go a bit faster teh first half and hold it for the second half if not speed up a bit.  The half is next week.  I am training through so i will run 17 miles before the run.  today total time was 2:03.35  splits 9:39, 9:34, 9:45, 9:38, 9:45, 9:50(lost focus?), 9:33, 9:33, 9:39, 9:13, 9:20, 8:58, 9:07

35 minute bike ride outside.

NB 1540 2016 #3 Miles: 13.00
Comments(1)
Running MilesSwimming YardsBike Miles
4.000.000.00

easy day.  total time 39:09.  went easy except the last mile did 2 different 1 min fartleks at moderate effort.  splits 9:58, 9:56, 9:48, 9:27

NB 1540 2016 #3 Miles: 4.00
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Running MilesSwimming YardsBike Miles
8.000.000.00

big difference running in these shoes.  total time 72:32.  ran steady for 4 miles and then ran 1 minute fartlek every half miles till the end.  splits 9:21, 9:09, 9:08, 9:06, 8:46, 9:05, 8:58, 9:00

NB 880 Miles: 8.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

25 minutes on exercise bike

36 lunges, 20 squats, 20 backe xtenders, 40 pushups, 40 crunches

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Running MilesSwimming YardsBike Miles
4.000.000.00

3 day taper before half marathon on Saturday.  total time 37:00.  after half mile did a moderate fartlek every half mile.  splits 9:30, 9:07, 9:20, 9:03

NB 1540 2016 #3 Miles: 4.00
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Running MilesSwimming YardsBike Miles
1.000.000.00

last day of short taper.  10:00  5:15 out and 4:45 back (4 very short bursts)

NB 1540 2016 #3 Miles: 1.00
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Race: Gilbert Half Marathon (13.1 Miles) 01:59:19, Place overall: 269, Place in age division: 13
Running MilesSwimming YardsBike Miles
15.350.000.00

Well.  I am pretty excited about these results!  from 11 miles on I was on the verge of calf cramps.  the last 1.1 I was pulling my great toe up in my shoes as I ran and couldn't sprint at all- I knew I had slowed down but I had to in order to avoid spasms.

 I warmed up for just a 1/4 mile.  at the start the 2 hour pace sign wasn't anywhere to be found.  I also couldn't find the first mile marker.  I felt like I was going out pretty easy. it was around 13 minutes that all the sudden I noticed that I was just ahead of the 2 hour pace guy.  I slowed down and let him and the group pass me and then tried to stay 15 seconds behind him.  My splits were uneven because I realized that I had gone out too fast and wanted to slow down.  The pace guy slowed down too. total time was 1:59:19.  Here are my splits 17:54, 9:32, 9:37, 9:12, 9:17, 8:55, 9:02, 8:25 (not sure what happened here? but I felt great), 8:41, 9:01, 9:03, then couldn't find the 13 miles marked so the last 1.1 was 10:38 (9:40 pace for the last 1.1).  last 5 k was 28:42.  I ran 6 miles in 0:55:32 then the last 7.1 in 1:03:44

In february of this year, before I was diagnosed with coronary artery disease, I ran a half in 2:27:05.  I am very proud of this improvement.

I ran another 2 miles after the race.

NB 880 Miles: 15.35
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Running MilesSwimming YardsBike Miles
3.500.000.00

treadmill since it was raining outside and I didn't want to get muddy.  pretty sore.  tot time 35:05.  splits 10:37, 10:00, 9:43, 4:45

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

NB 1540 2016 #3 Miles: 3.50
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Running MilesSwimming YardsBike Miles
7.500.000.00

total time 71:24.  splits 9:51, 9:38, 9:37, 9:41, 4:50, 9:18, 9:12, 9:18

still sore but getting better.

NB 1540 2016 #3 Miles: 7.50
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Running MilesSwimming YardsBike Miles
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60 minutes on the bike outside

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

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Race: Gilbert Turkey Trot (3.1 Miles) 00:23:51, Place overall: 219, Place in age division: 12
Running MilesSwimming YardsBike Miles
7.200.000.00

warmed up for 2.5 miles.  2miles at 10:30 pace.  0.5 miles with jogging and short bursts of the warm-up.

>3000 people in the race.  it took almost a minute to get to the start after the race started.  My first mile was in 8:10.  the second mile was not marked.  the third mile was marked (but not accurate?) and that 2 miles segment was 14:42 then the last 0.1 was 1 minute flat (which doesn't work because I was going pretty hard).  anyway... I think the course was accurate but the 3rd mile marker was not.  2 years ago I ran the 5 k in around 25:26(?) so pretty good improvement.

after the race I ran back to get Beth and then ran in with her.  I then did some more running to get to my total for the day.

pace for the race was 7:41.

NB 880 Miles: 3.60
Comments(2)
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 38:48.  plan was to keep it simple and slow.  splits 9:45, 9:41, 9:50, 9:33

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

24 lunges, 15 squats, 15 back extenders, 25 pushups, 25 crunches

35 minutes on the bike outside.

NB 1540 2016 #3 Miles: 4.00
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Running MilesSwimming YardsBike Miles
15.000.000.00

now the marathon prep starts in earnest.  total time 2:21:07.  I planned on picking it up a bit at 4 miles for 3 miles and then again at 10 miles for 3 miles.  splits 9:43, 9:30, 9:34, 9:30, 9:23, 9:17, 9:05, 9:47, 9:30, 9:26, 9:11, 9:16, 8:48, 9:33, 9:35

NB 1540 2016 #3 Miles: 15.00
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Running MilesSwimming YardsBike Miles
4.000.000.00

treadmill run.  needed to go easy.  total time 39:45.  splits 10:14, 9:50, 9:50, 9:51.

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

24 lunges, 15 squats, 15 back extenders, 25 pushups, 25 crunches

NB 1540 2016 #3 Miles: 4.00
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Running MilesSwimming YardsBike Miles
8.000.000.00

total time 70:59.  after 1 mile warm-up then did 1 minute fartlek at the beginning of each half mile through 4 miles then 1.5 minute fartlek every half mile until last half mile that I went hard.   splits:  9:13, 8:46, 8:54, 8:53, 8:52, 8:58, 8:49, 8:34.

NB 880 Miles: 8.00
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Running MilesSwimming YardsBike Miles
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25 minutes exercise bike

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

24 lunges, 15 squats, 15 back extenders, 25 pushups, 25 crunches

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Running MilesSwimming YardsBike Miles
143.550.000.00
NB1540 2016 #2 Miles: 25.00NB 880 Miles: 43.95NB 1540 2016 #3 Miles: 71.00
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