my exercise

December 2017

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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: 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
103.320.000.00
NB 1540 2017#2 Miles: 103.32
Running MilesSwimming YardsBike Miles
0.000.000.00

in Queretero.  took a day off from running.

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Running MilesSwimming YardsBike Miles
7.060.000.00

total time 62:43.  I tried to go a bit harder but at a sustainable pace.  by 4 miles I knew I wouldn't last the entire work-out but I figured I'd get to 6 miles.  I had to take a call at 5.93 miles that took awhile.  When I started back up the soreness had already set in.  At 6 miles I slowed quite a bit for about 0.2 miles then I picked up the pace again.  splits 9:05, 8:59, 8:43, 8:35, 8:41, 8:40, 9:24, 0:35.

NB 1540 2017#2 Miles: 7.06
Comments(3)
Running MilesSwimming YardsBike Miles
3.370.000.00

total time 32:15.  took it easy this morning.  splits 9:31, 9:37, 9:36, 3:31

NB 1540 2017#2 Miles: 3.37
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Running MilesSwimming YardsBike Miles
4.800.000.00

total time 42:18.  after 6 minutes warm-up I ran 1 minute hard 1 minute easy through 35 minutes then I recovered for the last 7 plus minutes.  splits 8:50, 8:14, 8:45, 8:44, 7:46

NB 1540 2017#2 Miles: 4.80
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Running MilesSwimming YardsBike Miles
2.220.000.00

0.71 miles 7:06

20 minutes on the exercise bike

1.51 miles 14:21 (9:30, 4:52)

NB 1540 2017#2 Miles: 2.22
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Running MilesSwimming YardsBike Miles
2.280.000.00

total time 20:11.  after 1 miles warm-up I went a mile hard.    splits 9:17, 8:06, 2:48

NB 1540 2017#2 Miles: 2.28
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Running MilesSwimming YardsBike Miles
3.280.000.00

total running time 31:13.  took it easy.  splits 9:29, 9:32, 9:30, 2:42

NB 1540 2017#2 Miles: 3.28
Add Comment
Running MilesSwimming YardsBike Miles
7.100.000.00

total time 64:31. warm up for 10 minutes then did ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1-1-1-  splits 9:40, 8:24, 8:46, 8:57, 9:04, 9:22, 9:08, 1:11

NB 1540 2017#2 Miles: 7.10
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Running MilesSwimming YardsBike Miles
3.370.000.00

total time 31:41 splits 9:31, 9:30, 9:13, 3:27

NB 1540 2017#2 Miles: 3.37
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Running MilesSwimming YardsBike Miles
4.540.000.00

total time 39:40.  after 5 minutes warm-up I went up tempo through 4 miles and then after 1 minutes ease up I went hard until the end,  splits 8:55, 8:46, 8:36, 8:35, 4:48

NB 1540 2017#2 Miles: 4.54
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Running MilesSwimming YardsBike Miles
1.500.000.00

0.72 miles in 6:59

20 minutes on exercise bike

0.78 miles in 7:15

NB 1540 2017#2 Miles: 1.50
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Running MilesSwimming YardsBike Miles
4.600.000.00

total time 41:54.  after 10 minutes warm-up I ran 2 minutes hard 3 minutes recovery though 37 minutes hard.  then the rest was recovery.  splits 9:34, 8:32, 8:51, 9:07, 5:50.

NB 1540 2017#2 Miles: 4.60
Add Comment
Running MilesSwimming YardsBike Miles
2.220.000.00

total time 21:57.  splits 10:00, 9:50, 2:07

NB 1540 2017#2 Miles: 2.22
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Running MilesSwimming YardsBike Miles
7.100.000.00

total time 65:50.  after 10 minutes warm-up I ran 10 minutes hard.  then recovery until 47 minutes at which time I ran 10 minutes hard again.  splits 9:39, 8:18, 9:25, 9:43, 9:50, 8:22, 9:37, 0:56

NB 1540 2017#2 Miles: 7.10
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Running MilesSwimming YardsBike Miles
3.390.000.00

easy day except did 2 fartleks during the 3rd mile.  total time 31:18.  splits 9:10, 9:15, 9:15, 3:38

NB 1540 2017#2 Miles: 3.39
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Running MilesSwimming YardsBike Miles
4.110.000.00

total time 36:53. I did a fartlek every  2 minutes starting at 6 minutes through the fartlek starting at 34 minutes.   splits 9:17, 8:47, 8:49, 8:55, 1:05. 

NB 1540 2017#2 Miles: 4.11
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Running MilesSwimming YardsBike Miles
2.420.000.00

warm-up 0.71 miles in 6:51

15 minutes on the exercise bike

1.71 miles in 16:45 (splits 9:45 and 7:00)

NB 1540 2017#2 Miles: 2.42
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Running MilesSwimming YardsBike Miles
5.110.000.00

total time 45:40.  after a warm-up of 5:30 I increased to a tempo run.  my goal was to run 8:30 pace for 4.5 miles. I didn't make it but I think I went to fast for the first half mile.  splits 9:04, 8:40, 8:42, 8:43, 9:29, 1:03.  At 4 miles I slwoed singificantly for half a mile (10:00 to 10:30 pace) and then I picked it up again.  

NB 1540 2017#2 Miles: 5.11
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Running MilesSwimming YardsBike Miles
1.700.000.00

total time 16:52.  splits 9:49, 7:03

NB 1540 2017#2 Miles: 1.70
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Running MilesSwimming YardsBike Miles
8.000.000.00

total time 72:35.  after 20 minute warm-up did a ladder 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1-1-1

splits 9:58, 9:44, 8:37, 8:45, 8:46, 8:54, 9:03, 8:48.

NB 1540 2017#2 Miles: 8.00
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Running MilesSwimming YardsBike Miles
2.450.000.00

total time 24:27.  easy run.  splits 9:51, 10:02, 4:34

NB 1540 2017#2 Miles: 2.45
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Running MilesSwimming YardsBike Miles
4.600.000.00

total time 41:45.  warm-up 1 mile then half mile hard 1 mile reocvery x 3.  splits 9:35, 8:37, 8:50, 9:31, 3:58.43(half hard) then 1:13 really easy to finish.

NB 1540 2017#2 Miles: 4.60
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Running MilesSwimming YardsBike Miles
2.420.000.00

0.72 miles warm-up about 10 minute pace

15 minutes on bike

1.7 mile run  about 10 minute pace

NB 1540 2017#2 Miles: 2.42
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Running MilesSwimming YardsBike Miles
4.630.000.00

total time 41:06.  after half mile warm-up I did an up-tempo run... splits 8:54, 8:27, 8:35, 8:41, 6:28.

NB 1540 2017#2 Miles: 4.63
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Running MilesSwimming YardsBike Miles
2.050.000.00

total time 19:56.  easy run.  splits 9:45, 9:42, 0:29

NB 1540 2017#2 Miles: 2.05
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Running MilesSwimming YardsBike Miles
9.000.000.00

total time 83:35.  I warmed up for 20 minutes and then I went hard for 10 minutes recovered for 25 minutes and then went hard for another 10 minutes prior to recovery for the rest of the run.  splits 9:42, 9:47, 8:01, 9:20, 9:30, 9:23, 8:28, 9:49, 9:34.

NB 1540 2017#2 Miles: 9.00
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Running MilesSwimming YardsBike Miles
103.320.000.00
NB 1540 2017#2 Miles: 103.32
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