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.
on treadmill. total time 52:44. started out at 6 mph and gradually increased speed to 6.9 mph att 2.5 miles. stayed at that speed for 2 miles then went up my 0.1 mph every quarter mile until the last quarter which I started at 7.5 mph and then went up by 0.1 every quarter lap. splits 9:31, 9:01, 8:46, 8:42, 8:36, 8:08
treadmill aftere 1 mile warm up did 1/4 mile hard alternating with 1/4 mile easy. started at 7.5 mph for first 2 (6.3 mph easy throughout) then next 4 at 7.6 mph, then up by 0.1 mph for each of the next 4. the alst lap was supposed to be easy and I started at 6 mph for the first 6 bars but the next 10 Iw ent up till I got to 8.5 mph. total time 52:35. splits 9:34, 8:46, 8:42, 8:42, 8:38, 8:14. felt really good.