my exercise

Phoenix Marathon

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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.

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Miles:This week: 5.00 Month: 57.01 Year: 245.01
Brooks Addiction 9 Lifetime Miles: 319.78
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New Balance 1540 Lifetime Miles: 418.40
NB 1540 2013 Lifetime Miles: 400.20
NB 1540 #2 2013 Lifetime Miles: 416.15
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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
39.200.000.00
NB 1540 2016 #3 Miles: 4.00NB 880 Miles: 35.20
Running MilesSwimming YardsBike Miles
4.000.000.00

easy run... I did speed up effortlessly at the end.  total time 37:08.  spluts 9:29, 9:14, 9:18, 9:07. average heart rate 123.

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
4.000.000.00

total time 37:03.  splits 9:23, 9:10, 9:16, 9:14.  I did 3 45 second fartleks half way through miles 2,3, and 4.  I feeling great!

NB 880 Miles: 4.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

30 minutes on the exercise bike

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

20 lunges, 10 squats, 10 back extenders, 15 push-ups, 15 crunches, 15 second plank

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Running MilesSwimming YardsBike Miles
4.000.000.00

total time 36:46.  tried to go 9 min pace for a half mile at 1 mile and at 2.5 miles.  looks like I went a bit faster.  splits 9:22, 9:02, 9:06, 9:16.  average heart rate 120.

NB 880 Miles: 4.00
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Running MilesSwimming YardsBike Miles
1.000.000.00

easy run just to stretch the legs.  up tempo twice 9:16. average heart rate 118.

NB 880 Miles: 1.00
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Race: Phoenix Marathon (26.2 Miles) 04:31:47
Running MilesSwimming YardsBike Miles
26.200.000.00

very tough day.  My goal was 4 hours and I was definitely on pace to make it at 20 miles. My plan was to be comfortable on the down hill and let it help me get ahead of goal pace and then slow down as it got flat.  plan worked until between 21 and 22 miles when the calf cramps started.  The rest of the race was just an effort to finish.  total time 4:31:47.  splits 8:45, 8:38, 8:59, 8:50, 9:07, 9:23, 8:40, 8:44, 8:59, 8:44, 8:54, 8:48, 8:57, 8:56, 8:58, 5:59 (accidently hit my watch and didn't know it), 9:02, 3:06 (got back on the mile markers), 9:10, 9:24, 9:50, 10:12, 12:54, 20:08, 16:34, 15:12, 14:38, 2:18.  I didn't follow my haeert rate because it didn't seem right.  overall pace was 10:23.   cramps were brutal.  

NB 880 Miles: 26.20
Comments(2)
Running MilesSwimming YardsBike Miles
39.200.000.00
NB 1540 2016 #3 Miles: 4.00NB 880 Miles: 35.20
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