my exercise

November 2017

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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
57.090.000.00
NB 1540 2017#2 Miles: 55.09
Running MilesSwimming YardsBike Miles
1.030.000.00

warmed up with a jog over to the gym 0.23 miles in 2:30

20 minutes on an exercise bike.

jog to cool down 0.8 miles in 8:08

NB 1540 2017#2 Miles: 1.03
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Running MilesSwimming YardsBike Miles
3.150.000.00

hard day but not alot of time.  I think I am getting adjusted to living at 7300 feet. total time 27:19.  splits 8:48, 8:31, 8:21, 1:39.  felt good.  

NB 1540 2017#2 Miles: 3.15
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Running MilesSwimming YardsBike Miles
3.180.000.00

easy day  total time 30:45  splits 9:44, 9:47, 9:33, 1:41

NB 1540 2017#2 Miles: 1.18
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Running MilesSwimming YardsBike Miles
6.460.000.00

total time 57:32.  I did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 but I accidently recovered 6 minutes before going back down.  splits 8:54, 9:02, 8:43, 8:52, 8:54, 8:48, 4:20

NB 1540 2017#2 Miles: 6.46
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Running MilesSwimming YardsBike Miles
3.160.000.00

total time 29:11.  splits 9:19, 9:28, 9:04, 1:19.

NB 1540 2017#2 Miles: 3.16
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Running MilesSwimming YardsBike Miles
4.200.000.00

total time 37:30.  after 1/2 mile warm-up I ran half mile up tempo half mile recovery.  splits 8:41, 8:52, 8:50, 8:53, 2:15.

NB 1540 2017#2 Miles: 4.20
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Running MilesSwimming YardsBike Miles
1.340.000.00

0.24 in 2:33

20 minutes on exercise bike

1.1 in 11:01.  

NB 1540 2017#2 Miles: 1.34
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Running MilesSwimming YardsBike Miles
3.160.000.00

short on time but wanted to do a tempo run.  total time 27:32.  splits 8:51, 8:30, 8:23, 1:48

NB 1540 2017#2 Miles: 3.16
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Running MilesSwimming YardsBike Miles
2.130.000.00

19:55 total time.  splits 9:22, 9:19, 1:13

NB 1540 2017#2 Miles: 2.13
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Running MilesSwimming YardsBike Miles
6.400.000.00

total time 58:30.  after 2 miles warm-up I ran 1/2 mile hard then 3 miles recovery followed by another 1/2 mile as hard as I could go followed by 0.4 cool down.  splits:  9:09, 9:01, 3:42, 9:33, 9:18, 9:06, 4:13, 4:28.

NB 1540 2017#2 Miles: 6.40
Add Comment
Running MilesSwimming YardsBike Miles
3.200.000.00

total time 30:16.  easy run today splits 9:29, 9:34, 9:24, 1:49

NB 1540 2017#2 Miles: 3.20
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Running MilesSwimming YardsBike Miles
4.810.000.00

total time 42:44 after 6 minutes warm-up I ran 2 minutes uptempo 2 minutes recovery.  splits 9:19, 8:50, 8:33, 8:35, 7:27

NB 1540 2017#2 Miles: 4.81
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Running MilesSwimming YardsBike Miles
1.350.000.00

0.25 miles warm-up in 2:32

20 minutes on exercise bike

1.1 miles in 10:48

NB 1540 2017#2 Miles: 1.35
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Running MilesSwimming YardsBike Miles
3.250.000.00

total time 28:36.  after 5 min warm-up ran 1 minute hard 2 minutes recovery throughout.  splits 8:49, 8:34, 8:53, 2:20

NB 1540 2017#2 Miles: 3.25
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Running MilesSwimming YardsBike Miles
2.710.000.00

easy run total time 25:31  splits 9:24, 9:29, 6:38.

NB 1540 2017#2 Miles: 2.71
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Running MilesSwimming YardsBike Miles
7.560.000.00

total time 67:51.  Longest run since 7 October.  I had stretched really well and had been up for an hour so I was more ready to go.  Plan was to try to run about 8:50 pace.  I changed plans when Is aw my wife and caught up to ehr at about 4.1 miles and ran with erh for about 0.7 miles at a slower pace.  I think tried to pick up the pace for the last 2.5 miles and that sort of worked.  splits 8:52, 8:53, 8:41, 8:38, 9:33, 8:57, 8:47, 5:30.

NB 1540 2017#2 Miles: 7.56
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Running MilesSwimming YardsBike Miles
57.090.000.00
NB 1540 2017#2 Miles: 55.09
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