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Week starting Jul 31, 2016

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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 and we are going on a mission to Mexico in OCtober 2017.

Favorite Blogs:

Miles:This week: 3.60 Month: 47.70 Year: 807.85
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: 408.45
NB 880 2018 Lifetime Miles: 346.15
NB Prism Lifetime Miles: 342.25
NB 1080 Lifetime Miles: 13.60
Running MilesSwimming YardsBike Miles
20.000.000.00
NB1540 2016 #2 Miles: 20.00
Running MilesSwimming YardsBike Miles
0.000.000.00

21 minutes bicycle outside

36 lunges, 20 squats, 30 back extenders, 30 pushups, 30 crunches

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Running MilesSwimming YardsBike Miles
6.000.000.00

total time 54:22.  warmed up for 1 miles then 1/2 lap hard, 1/2 lap easy until 5 miles.  at 5 miles I ran 1/2 mile hard then recovery for 1/4 miles then 1/4 mile hard.  initiall hard was 7.5 mph then 7.7 MPH for 3rd mile then 7.8 mph for 4th mile.  ran the 1/2 mile below 8 minute pace.

splits 9:45, 9:09, 9:10, 9:02, 9:01, 8:15

NB1540 2016 #2 Miles: 6.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

22 minutes on the bike

36 lunges, 20 squats, 25 back extenders, 30 pushups, 30 crunches

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Running MilesSwimming YardsBike Miles
6.000.000.00

treadmill.  tried to do atempo run but set the tempo too high so I improvised.  1 mile warm-up then 1.5 miles at 9 min pace, break for 1/4 miles then 1.5 miles at same pace, then break for 1/4 mile, then half mile saem pace, then 1/4 mile easy, 1/4 mile hard, 1/4 mile easy, and finally 1/4 mile hard (8 pmh to 8.3 mph)  

total time 54:37 splits 9:30, 8:57, 9:15, 8:57, 9:14, 8:43

NB1540 2016 #2 Miles: 6.00
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Running MilesSwimming YardsBike Miles
0.000.000.00

36 lunges, 20 squats, 25 back extenders, 30 pushups, 30 crunches

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Running MilesSwimming YardsBike Miles
8.000.000.00

made the mistake of running outside.  80 degrees, 50% humidity at the start of the run.  total time 84:57.  splits 9:46, 9:45, 9:55, 9:50, 10:24, 11:06, 11:40, 12:31.

NB1540 2016 #2 Miles: 8.00
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Running MilesSwimming YardsBike Miles
20.000.000.00
NB1540 2016 #2 Miles: 20.00
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