my exercise

Week starting Apr 09, 2017

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesPeds Endo Doc's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
20082009201020112012201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

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: 26.42 Month: 75.28 Year: 724.86
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: 404.35
NB 880 2018 Lifetime Miles: 311.98
NB Prism Lifetime Miles: 311.13
Running MilesSwimming YardsBike Miles
30.230.000.00
NB1549 2017 Miles: 24.00NB 880 Miles: 6.23
Running MilesSwimming YardsBike Miles
4.000.000.00

total time 36:06.  splits 9:22, 9:03, 8:56, 8:45.  not pushing at all

got this thing going on in my groin.  my core bothers it so I only did one set

40 lunges, 20 squats, 20 back extenders, 40 pushups, 40 crunches, 45 second plank

 

NB1549 2017 Miles: 4.00
Add Comment
Running MilesSwimming YardsBike Miles
6.000.000.00

total time 53:09.  plan was 30 seconds hard then 6 minutes recovery.  I did this starting at 6:45.  splits 9:23, 8:45, 8:30, 8:53, 8:58, 8:41.  I did 8 of these hard segments with the first 10 seconds being a gradual speed up and then hard for 20 seconds. 

NB1549 2017 Miles: 6.00
Add Comment
Running MilesSwimming YardsBike Miles
0.000.000.00

35 minutes exercise bike

right groin bothering me.  Only did the core exercises that don't bother my groin

40 lunges, 20 squats, 20 back extenders

40 lunges, 20 squats, 20 back extenders

Add Comment
Running MilesSwimming YardsBike Miles
6.230.000.00

10 x 400 on the GJHS track.  warm-up 1.2 miles then goal was 1:50 per 400 with 2-3 mintues of recovery.  total time 56:38.  mile splits 9:23, 8:59, 8:28, 9:10, 8:52, 9:37, 2:07

starting with the 400's :  1:49.25 (1:45 recovery), 1:47.66 (1:39), 1:46.5 (1:40), 1:44.95  (1:39), 1:45.0 (1:40), 1:46.28 (1:41), 1:46.58 (1:43), 1:45.02 (1:41), 1:47.32 (1:41), 1:39.97 (1:31)

I felt really good and am really pelased with this work-out. 

NB 880 Miles: 6.23
Add Comment
Running MilesSwimming YardsBike Miles
4.000.000.00

easy run not pushing much until the end.  total time 35:40.  splits 9:18, 8:50, 8:46, 8:46.

40 lunges, 20 squats, 20 back extenders

40 lunges, 20 squats, 20 back extenders

NB1549 2017 Miles: 4.00
Add Comment
Running MilesSwimming YardsBike Miles
10.000.000.00

plan was warm-up then 2 x 15 minutes up-tempo.  I warmed at 15 minutes then I went 15 minutes up-tempo then 20 minutes slower then 15 minutes up-tempo then finished the 10 miles.  total time 1:26:45.  splits 9:18, 8:34, 7:58, 8:28, 9:02, 8:56, 8:00, 8:53, 8:57, 8:39.

NB1549 2017 Miles: 10.00
Add Comment
Running MilesSwimming YardsBike Miles
30.230.000.00
NB1549 2017 Miles: 24.00NB 880 Miles: 6.23
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com