my exercise

Week starting Jun 27, 2010

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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
21.300.000.00
Nike Equalon Miles: 8.50Brooks Addiction 9 Miles: 12.80
Running MilesSwimming YardsBike Miles
4.500.000.00

did the 7 min wokout described in the July 2010 RW.  this had my legs burning a little by the end.  ran 20:47 out and 18:19 back for a total running time of 39:06.  4 days left until Army retirement.  lots to do.

Nike Equalon Miles: 4.50
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Running MilesSwimming YardsBike Miles
0.000.000.00

30 minutes on the exercise bike.  9.53miles.  I am really sore after the 7 minutes exercise program yesterday.  Especially the glutei are sore.  guess I really had not worked some of those muscles in awhile.  The article says to use that as a warm-up before each run but I am not doint that routine again until Thursday.  I am going to do some speed work tomorrow.

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Running MilesSwimming YardsBike Miles
5.300.000.00

track workout this morning. still really sore from Monday.

after 8 minute warm up did 8 x 400 with 400 active recovery.

1:48- rest 2:21- 1:51- rest 2:17- 1:50- rest 2:21- 1:54- rest 2:22- 1:52- rest 2:22- 1:52- rest 2:22- 1:52- rest 2:27- 1:41

total running time 46:27. HR 143/169

Brooks Addiction 9 Miles: 5.30
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Running MilesSwimming YardsBike Miles
4.000.000.00

did the 7 minutes stretch routine before the 4 miles run.  ran easy then did 2 2 minute fartleks on the way back  out in 18:25 back in 16:03/  total running time 34:28.  HR 143/161.

Nike Equalon Miles: 4.00
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Running MilesSwimming YardsBike Miles
7.500.000.00

ran different route.  guess for distance.  at 20 minutes did a 10 minute tempo- 5 min rest- 5 min tempo- 4 min rest-4 min tempo- 3 min rest- 3 min tempo- 2 min rest- 2 min tempo- 1 min rest- 1 min tempo.

total time 63:52.  HR 142/163

Brooks Addiction 9 Miles: 7.50
Add Comment
Running MilesSwimming YardsBike Miles
21.300.000.00
Nike Equalon Miles: 8.50Brooks Addiction 9 Miles: 12.80
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