my exercise

December 2009

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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: 38.82 Year: 38.82
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: 338.02
NB 880 2018 Lifetime Miles: 3.40
Running MilesSwimming YardsBike Miles
93.650.0061.90
Running MilesSwimming YardsBike Miles
5.400.000.00

total running time 45:41.  I ran guestimates of 1000 meters tempos with 1 minute active rest.  tried to mimmick the work out on the track but wsa at Independence Mall and I don't know what that distance is.  guess.  felt good.  Sunny and mid50's.  great day!!

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Running MilesSwimming YardsBike Miles
4.600.000.00

30 back extenders

no access to an exercise bike so I ran again.  I deliberately went really slow.  total running time 45:41.  average HR 133.  Max HR 149.   

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Running MilesSwimming YardsBike Miles
0.000.0014.00

40 minutes on the exercise bike.  talked to Jeff on the phone almost the entire time.

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Running MilesSwimming YardsBike Miles
8.000.000.00

30 back extenders

71:58 total running time.  ave HR 149; max HR 167.  Out in 36:30 and back in 35:28.  I ran the 5-4-3-2-1 fartlek workout with 5 minutes hard and then 5 minutes easy and so on.

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Running MilesSwimming YardsBike Miles
5.000.000.00

45:30...it was very windy and tough running.  cold too.  mid 20's.

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Running MilesSwimming YardsBike Miles
5.050.000.00

30 back extenders

45:26 total running time.  tried fast 400's but only 5 with 800 recovery.  400s:  1:39, 1:40, 1:41, 1:42, and 1:44.  The 800s in between were 4:30, 4:44, 4:44, and 4:57.  HR ave 148 and max 168.  it was really cold for this area with temp @18 degrees but no wind compared with yesterday.

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Running MilesSwimming YardsBike Miles
0.000.0013.60

40 minutes bike.  went ahrd for last 10 minutes.

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Running MilesSwimming YardsBike Miles
5.000.000.00

30 back extenders

total time 42:31.  out in 22:58 and back in 19:33.  still really cold with temp around 18 degrees.

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Running MilesSwimming YardsBike Miles
7.000.000.00

30 back extenders

total running time 59:38.  3 minutes fartlek on Cirque from minutes 27 to 30.  At 39 minutes ran Grandview Trail in 6:41.  HR ave 152 and max 165.

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Running MilesSwimming YardsBike Miles
5.000.000.00

icy and slippery.  tough to get traction.  total running time 46:12.

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Running MilesSwimming YardsBike Miles
5.300.000.00

total running time 46:42

ran 5200 tempo  in 26:36 (8:07, 8:09; 8:13, 2:07) then last 800 in 3:56  HR ave 150 and max 173.

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Running MilesSwimming YardsBike Miles
0.000.0013.70

40 minutes bike

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Running MilesSwimming YardsBike Miles
5.000.000.00

 

total time 42:28.  out in 22:59 back in 19:29.  HR ave 146 and max 163

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Running MilesSwimming YardsBike Miles
7.000.000.00

total running time 60:40.  Out in 31:40 and back in 29 flat.  ran 4-3-2-1-2-1 with fartlek first and then the same ampount of recovery time second.  started out tired but felt really good at the end.  HR ave 146 max 167.

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Running MilesSwimming YardsBike Miles
5.000.000.00

30 back extenders

total time 45:19.  started pretty slow.  out in 23:25 and back in 21:54.

started new shoes today- Brooks addiction 8

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Running MilesSwimming YardsBike Miles
5.300.000.00

total running time 46:49.

5 x 1000 with 1 minute/100 meters recovery- 4:50, 4:47, 4:46, 4:46, 4:47.  Pretty tired for the last one.  needed 54 last 200 to make this time.

HR ave 147 max 164

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Running MilesSwimming YardsBike Miles
0.000.0011.60

35 minutes on exercise bike

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Running MilesSwimming YardsBike Miles
5.500.000.00

30 back extenders

total running time 50:38.  ran grandview trail and then an extra 7 minutes.  guess on the mileage.  HR 143 ave 157 max.

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Running MilesSwimming YardsBike Miles
7.000.000.00

30 back extenders

total running 62:22.  tired.  at 32 minutes tried to tempo a bit.  felt sluggish.

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Running MilesSwimming YardsBike Miles
4.000.000.00

30m back extenders.

total running time 36:22.  shortened run because of blisters on my 4th and 5th toes of the right foot.

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Running MilesSwimming YardsBike Miles
4.500.000.00

30 back extenders

total running time 41:00.  ran 3 min fartlek.  sick.  HR ave 143 max 159

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Running MilesSwimming YardsBike Miles
0.000.009.00

diferrent stationary bike- hotel in portland

40 minutes.

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Running MilesSwimming YardsBike Miles
93.650.0061.90
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