| 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 | | 36.45 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 26.10 | NB 880 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| easy run today but felt sore. total time 45:14. splits 9:19, 9:00, 9:05, 9:00, 8:50. Up tempo the last 0.2. average heart rate 120.
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank
40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank
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| NB 1540 2016 #3 Miles: 5.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 9.00 | 0.00 | 0.00 |
| morning. warm up 10 minutes then 2 minutes hard 1 minutes easy x 8. Then finished out the run only I went hard for the last 0.2. total time 51:23. splits 9:26, 7:44, 8:09, 8:06, 9:23, 8:36 average heart rate 135.
6 pm easy run total time 28:23. splits 9:40, 9:33, 9:10 average heart rate 118
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| NB 880 Miles: 6.00 | NB 1540 2016 #3 Miles: 3.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 0.00 | 0.00 | 0.00 |
| 30 minutes exercise bike
40 lunges, 20 squats, 20 back extenders, 40 push-ups, 40 crunches, 45 second plank
40 lunges, 20 squats, 20 back extenders, 30 push-ups, 30 crunches, 45 second plank
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| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| total time 56:56. splits 9:33, 9:31, 9:30, 9:32, 9:28, 9:23. average heart rate 115.
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| NB 1540 2016 #3 Miles: 6.00 |
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| | Running Miles | Swimming Yards | Bike Miles | | 11.10 | 0.00 | 0.00 |
| first 4.35 miles in racing flats for warm-up and time trail. rest of the miles in 1540's. total time 1:38:42. goal for time trial was 5K in 10 K goal pace. didn't quite make it but it was 64 when I started the run adn 69 when I finished the time trial and 73 when I finished the run. splits 9:24 warmup the 5K 7:41.3, 7:41.5, 7:54.7, 0:46.2 for 5 k of 24:03.7. my GPS got the time trail in 24:06. at 4.35 miles I changed shoes, ate a GU and drank some gatorade. remainder of the splits (from 4.1 on) 9:57, 9:39, 9:22, 9:12, 9:08, 9:02, 8:56. average heart rate 131.
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| NB 1540 2016 #3 Miles: 6.75 |
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| | Running Miles | Swimming Yards | Bike Miles | | 5.35 | 0.00 | 0.00 |
| Run with Andrew at Stanford campus. Total time 50:43. Splits 9:38, 9:34, 9:43, 9:33, 9:07, 3:09 20 back extenders, 20 squats, 20 push-ups, 45 second plank |
| NB 1540 2016 #3 Miles: 5.35 |
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| | Running Miles | Swimming Yards | Bike Miles | | 36.45 | 0.00 | 0.00 |
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| NB 1540 2016 #3 Miles: 26.10 | NB 880 Miles: 6.00 |
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