my exercise

Week starting Jan 29, 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. We served a mission to Mexico from October 2017 until April 2019.

Favorite Blogs:

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Miles:This week: 5.00 Month: 57.01 Year: 245.01
Brooks Addiction 9 Lifetime Miles: 319.78
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: 462.33
NB 880 2018 Lifetime Miles: 494.53
NB Prism Lifetime Miles: 498.94
NB 1080 Lifetime Miles: 504.84
NB Vazee Pace 2019 Lifetime Miles: 376.55
NB Vazee Quick Lifetime Miles: 49.25
NB 1080 2019 Lifetime Miles: 499.29
NB 1540 2019 Lifetime Miles: 432.49
NB 1080 #2 2019 Lifetime Miles: 477.34
NB 1540 2020 Lifetime Miles: 455.24
NB 1080 2020 Lifetime Miles: 382.58
NB 1540 2020 #2 Lifetime Miles: 396.67
NB 1080 2020 #2 Lifetime Miles: 463.32
NB1540 2021 Lifetime Miles: 414.21
NB 840 Lifetime Miles: 454.57
NB 1080 2021 Lifetime Miles: 458.52
NB 1080 2022 Lifetime Miles: 460.43
NB 840 2022 Lifetime Miles: 460.36
NB 1080 2022 #2 Lifetime Miles: 448.59
NB 840 #2 Lifetime Miles: 366.83
NB 840 2023 Lifetime Miles: 302.25
NB 1080 2023 Lifetime Miles: 346.59
NB 840 2024 Lifetime Miles: 83.00
NB 1080 2024 Lifetime Miles: 7.00
Running MilesSwimming YardsBike Miles
50.000.000.00
NB 1540 2016 #3 Miles: 34.00NB 880 Miles: 16.00
Running MilesSwimming YardsBike Miles
4.000.000.00

total running time 38:42.  splits 9:47, 9:38, 9:40, 9:37.  I was a bit sore in the quads so it was good that I took it easy.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

NB 1540 2016 #3 Miles: 4.00
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Running MilesSwimming YardsBike Miles
10.000.000.00

morning run 7 miles.  2 x 2 miles- mile warm-up, mile in between, mile cool down.  supposed to do at 9 minute pace.  Choppy run as I never settled into a steady pace.  total time 64:21.  splits 9:32, 8:50, 8:59, 9:26, 9:01, 8:58, 9:35.

evening run 3 miles.  total time 28:08.  splits 9:31, 9:19, 9:18 

NB 880 Miles: 3.00NB 1540 2016 #3 Miles: 7.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

41 minutes on the bike outside.  average pace 12.5 mph.  rode for over 8 miles.  

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Running MilesSwimming YardsBike Miles
9.000.000.00

morning total time 64:51. splits 9:34, 9:17, 9:19, 9:14, 9:11, 9:13, 9:03.  I felt really good .  average heart rate 124. 

 

evening 2 miles total time 18:38.  splits 9:24, 9:14.  felt easy average heart rate 119.

NB 880 Miles: 2.00NB 1540 2016 #3 Miles: 7.00
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Running MilesSwimming YardsBike Miles
5.000.000.00

total time 46:46.  easy run splits 9:35, 9:21, 9:20, 9:19, 9:11. average heart rate 120.

40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 30 second plank

40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 30 second plank

NB 1540 2016 #3 Miles: 5.00
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Running MilesSwimming YardsBike Miles
22.000.000.00

total time 3:22:41.  at 11 miles I changed to lighter shoes.  I was trying to focus on 9:25 apce for the first half and then 9 flat pace the second half.  twice I accidently his the lap button so will have to add those splits.  With the light shoes I was able to maintain a sub 9 min pace for quite a while with the heart rate right about 120.  However, the last 3 - 4 miles my heart rate went up significantly and the last mile was a struggle.  splits 9:32, 9:08 (not sure where that came from?), 9:34, 9:26, 9:29, 9:19, 9:24, 9:29, 9:24, 9:15(no increase in heart rate so I don't know what happened), 9:24, 9:00, 8:52, 8:56, 8:57, 8:54, 9:01, 8:55, 9:01, 9:02, 9:11, 9:27.  the last mile was a struggle with increased effort just to get that pace.  average pace 9:13  average heart rate 124.

had an energy Gu prior to the run and then at 50 minutes, 1 hour 40 minutes,  and 2 hours 30 minutes.  I tried something new. Gatorade chews.  I had 2 of them at 2 hours 5 minutes, 2 at 2hours 55 minutes and 2 at 3 hours 10 minutes.  the temperature warmed up significantly the last hour and I was probably over dressed.  I drank a total of 12 oz water during the first 11 miles and a total of 18 oz gatorade during the second 11 miles.  even doing all of this I lost 3.5 pounds during the run.

NB 880 Miles: 11.00NB 1540 2016 #3 Miles: 11.00
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Running MilesSwimming YardsBike Miles
50.000.000.00
NB 1540 2016 #3 Miles: 34.00NB 880 Miles: 16.00
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