my exercise

December 2008

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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 and we are going on a mission to Mexico in OCtober 2017.

Favorite Blogs:

Miles:This week: 6.00 Month: 52.48 Year: 1311.51
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: 79.36
Running MilesSwimming YardsBike Miles
97.000.0040.20
Running MilesSwimming YardsBike Miles
5.200.000.00

in washington dc.

25 SU, 25 ext, 25 SU

44 minutes total...down 9th from hotel to the "mall".  ran the gravel path two times around.  5-4-3-2-1-1-1.  rest 4-3-2-1-1-1

good run.  cold weather.

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Running MilesSwimming YardsBike Miles
5.200.000.00

same route but deliberately slow day.  51:30 was the time.  even colder this day.  ran at 5:45 AM when yesterday's run was at 1 PM.  Probably not enough rest.

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Running MilesSwimming YardsBike Miles
5.050.000.00

25 SU, 25 ext, 25 SU

this was after a 2 hour nap at home.  Flew this morning on a non-stop Alaska flight.

42:26 total run time.  ran a tempo run on the CW track.  6 minutes warm-up then 3.5 mile tempo- 1 mile 8:01, second mile 8:01, third mile 8:00and last 800 3:47.  The cool down for remaining time.

Since I hadn't found time to do the exercise bike (very important for my knee stability) I did it for 30 minutes right after my run(9.8 miles but can't submit on same day or it blocks out the running miles).  I am pretty sore.  No time to exercise tomorrow and Saturday will be pretty busy too. 

good week so far.  just a very busy season. 

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Running MilesSwimming YardsBike Miles
7.000.000.00

25 SU, 25 ext, 25 SU

58:02 total time running.  6:20 tempo at Grandview trail starting at 37:30 into the run.

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Running MilesSwimming YardsBike Miles
5.000.000.00

slow run today.  45:37 total running time

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Running MilesSwimming YardsBike Miles
4.800.000.00

25 SU, 25 ext, 25 SU

6 min warm-up.  4 x 800 3:31, 3:28, 3:35, 3:41.  1:1 rest

then almost 12 minutes cool down.

total running time 42:15

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Running MilesSwimming YardsBike Miles
0.000.0013.30

40 minutes

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Running MilesSwimming YardsBike Miles
5.050.000.00

25 SU, 25 ext, 25 SU

6 min warmup- 3.5 mi tempo 8:01. 8:00, 7:57, 3:50 last 800

total running time 42:30

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Running MilesSwimming YardsBike Miles
7.000.000.00

25 SU, 25 ext, 25 SU

total running time 59:24.  felt sluggish.  tempo in 6:26 at 38 minutes.  really tired at the end of this.

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Running MilesSwimming YardsBike Miles
5.000.000.00

slow as planned...45 minutes total.  but faster than I ahve run this in the past.

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Running MilesSwimming YardsBike Miles
5.000.000.00

25 SU, 25 ext, 25 SU

41:15  at 6 minutes ran 8 x 2 min fartlek with 2 min jog recovery.  same course as yesterday.

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Running MilesSwimming YardsBike Miles
0.000.0013.20

40 min on stationary bike

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Running MilesSwimming YardsBike Miles
4.550.000.00

25 SU, 25 ext, 25 SU

snowing this morning.  track got slippery as I continued around it.

tempo run 3 miles in 24:27.  1st mile 8:03, 2nd mile 8:08, and 3rd mile 8:16.

had planned to do 3.5 miles but my legs really couldn't handle it. 

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Running MilesSwimming YardsBike Miles
6.500.000.00

25 SU, 25 ext, 25 SU

really bad weather conidtions.  running was slow going.

6.5 miles in 53:56.  footing bad.  unable to put in the increased pace on SV trail.

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Running MilesSwimming YardsBike Miles
5.000.000.00

45:46 total time.  road conditions terrible.  The shoulder was taken up with snow drifts.  I was slogging through the snow drift at times because of the cars.

Anyway, not easy going despite this being my "easy" day.

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Running MilesSwimming YardsBike Miles
5.100.000.00

25 extenders.  strained my back shoveling snow so I didn't do sit-up.

ran for 47:30 and pretty bad footing.  couldn't go very fast.  The total distance is a bit of a guess.  was planning on fartlek training but just being able to run was good enough.

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Running MilesSwimming YardsBike Miles
0.000.0013.70

stationary bike for 40 minutes.

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Running MilesSwimming YardsBike Miles
7.500.000.00

25 extenders.

65:15 run.  still no shoulders.  lots of snow and ice to negotiate.  this was the same 7.5 mile loop I have run several times before.  can't wait for the snow and ice to dissipate.

Comments(1)
Running MilesSwimming YardsBike Miles
4.050.000.00

35:20 total running

I felt really tight and sore after yesterday.  Because of the snow I had to run on the hard surface the whole time yesterday.  Today I ran to the track.  I wasn't pushing at all and ran 2.75 miles at tempo (8:19, 8:14, 6:05).  The cool down was pretty slow.

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Running MilesSwimming YardsBike Miles
5.000.000.00

44:50 total time.

started slow...it was nice to have the shoulder to run on again.  I stetched for about 20 minutes before i ran.  I need to do this more often.

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Running MilesSwimming YardsBike Miles
5.000.000.00

20 PU; 25 SU, 25 ext, 25 PU

ran 9 x 2 min fartlek after 6 min warm-up.  First situps in awhile really affected my running.

total time running 41:42

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Running MilesSwimming YardsBike Miles
97.000.0040.20
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