| 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: |
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| | Running Miles | Swimming Yards | Bike Miles | | 103.32 | 0.00 | 0.00 |
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| NB 1540 2017#2 Miles: 103.32 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| in Queretero. took a day off from running.
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| | Running Miles | Swimming Yards | Bike Miles | | 7.06 | 0.00 | 0.00 |
| 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.
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| NB 1540 2017#2 Miles: 7.06 |
| | Comments(3) |
| | Running Miles | Swimming Yards | Bike Miles | | 3.37 | 0.00 | 0.00 |
| total time 32:15. took it easy this morning. splits 9:31, 9:37, 9:36, 3:31
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| NB 1540 2017#2 Miles: 3.37 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.80 | 0.00 | 0.00 |
| 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
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| NB 1540 2017#2 Miles: 4.80 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.22 | 0.00 | 0.00 |
| 0.71 miles 7:06
20 minutes on the exercise bike
1.51 miles 14:21 (9:30, 4:52)
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| NB 1540 2017#2 Miles: 2.22 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.28 | 0.00 | 0.00 |
| total time 20:11. after 1 miles warm-up I went a mile hard. splits 9:17, 8:06, 2:48
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| NB 1540 2017#2 Miles: 2.28 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.28 | 0.00 | 0.00 |
| total running time 31:13. took it easy. splits 9:29, 9:32, 9:30, 2:42
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| NB 1540 2017#2 Miles: 3.28 |
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| | Running Miles | Swimming Yards | Bike Miles | | 7.10 | 0.00 | 0.00 |
| 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
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| NB 1540 2017#2 Miles: 7.10 |
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| | Running Miles | Swimming Yards | Bike Miles | | 3.37 | 0.00 | 0.00 |
| total time 31:41 splits 9:31, 9:30, 9:13, 3:27
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| NB 1540 2017#2 Miles: 3.37 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.54 | 0.00 | 0.00 |
| 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
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| NB 1540 2017#2 Miles: 4.54 |
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| | Running Miles | Swimming Yards | Bike Miles | | 1.50 | 0.00 | 0.00 |
| 0.72 miles in 6:59
20 minutes on exercise bike
0.78 miles in 7:15
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| NB 1540 2017#2 Miles: 1.50 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.60 | 0.00 | 0.00 |
| 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.
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| NB 1540 2017#2 Miles: 4.60 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.22 | 0.00 | 0.00 |
| total time 21:57. splits 10:00, 9:50, 2:07
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| NB 1540 2017#2 Miles: 2.22 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 7.10 | 0.00 | 0.00 |
| 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
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| NB 1540 2017#2 Miles: 7.10 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 3.39 | 0.00 | 0.00 |
| easy day except did 2 fartleks during the 3rd mile. total time 31:18. splits 9:10, 9:15, 9:15, 3:38
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| NB 1540 2017#2 Miles: 3.39 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.11 | 0.00 | 0.00 |
| 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.
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| NB 1540 2017#2 Miles: 4.11 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 2.42 | 0.00 | 0.00 |
| 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)
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| NB 1540 2017#2 Miles: 2.42 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 5.11 | 0.00 | 0.00 |
| 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.
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| NB 1540 2017#2 Miles: 5.11 |
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| | Running Miles | Swimming Yards | Bike Miles | | 1.70 | 0.00 | 0.00 |
| total time 16:52. splits 9:49, 7:03
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| NB 1540 2017#2 Miles: 1.70 |
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| | Running Miles | Swimming Yards | Bike Miles | | 8.00 | 0.00 | 0.00 |
| 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.
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| NB 1540 2017#2 Miles: 8.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.45 | 0.00 | 0.00 |
| total time 24:27. easy run. splits 9:51, 10:02, 4:34
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| NB 1540 2017#2 Miles: 2.45 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.60 | 0.00 | 0.00 |
| 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.
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| NB 1540 2017#2 Miles: 4.60 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.42 | 0.00 | 0.00 |
| 0.72 miles warm-up about 10 minute pace
15 minutes on bike
1.7 mile run about 10 minute pace
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| NB 1540 2017#2 Miles: 2.42 |
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| | Running Miles | Swimming Yards | Bike Miles | | 4.63 | 0.00 | 0.00 |
| 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.
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| NB 1540 2017#2 Miles: 4.63 |
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| | Running Miles | Swimming Yards | Bike Miles | | 2.05 | 0.00 | 0.00 |
| total time 19:56. easy run. splits 9:45, 9:42, 0:29
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| NB 1540 2017#2 Miles: 2.05 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| 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.
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| NB 1540 2017#2 Miles: 9.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 103.32 | 0.00 | 0.00 |
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| NB 1540 2017#2 Miles: 103.32 |
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