my exercise

Week starting Sep 06, 2015

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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: 0.00 Month: 57.09 Year: 1396.10
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: 161.95
Running MilesSwimming YardsBike Miles
22.000.000.00
NB 1540 2015 #2 Miles: 22.00
Running MilesSwimming YardsBike Miles
5.150.000.00

I have decided that if I am going tog et faster I have got to run tinervals and I have to run lsower in between the intervals.  I ran outside.  79 degrees but the humidity was 47%.  I went to the junior high track. I still biffed it at the end but we'll see how this goes in the long run.

total time 55:33.  ran 1.2 miles warm up in 12:02, the 400 hard 200 easy x 7 followed by one lap slow and then cool down of 1.2 miles this time in 15:35

2:01, 1:33, 2:01, 1:32, 2:00, 1:40, 1:59, 1:42, 2:04, 1:47, 2:08, 1:50, 2:11, 3:29

mile splits on the track 9:07, 10:11

 

rode bike over 6 miles with my wife an hour later.

NB 1540 2015 #2 Miles: 5.15
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Running MilesSwimming YardsBike Miles
3.600.000.00

treadmill.  trying to take it easy.  total time 34:44.  splits 9:54, 9:40, 9:32, 4:35, 1:03

NB 1540 2015 #2 Miles: 3.60
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Running MilesSwimming YardsBike Miles
5.250.000.00

treadmill.  after 1 mile warm-up I ran half a lap hard and a quarter lap slow.  I did 10 half laps 9 at 8 mph with slow at 5mph.  10th one was at 7.5 mph.  then I ran 2 laps slow gradually going from 4.5 mph to 6 mph.  I then did 3 more half a lap fast at 7.5 mph and slow as at 4.5 mph.  I then ran slow until the end.  total time 51:35.  splits 9:59, 8:57, 9:11, 5:30, 7:41 (3 laps), 10:17

NB 1540 2015 #2 Miles: 5.25
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Running MilesSwimming YardsBike Miles
8.000.000.00

outside again.  78 degrees and 49% humidity at the beginning of my run.  82 degrees at the end of my run.  just about 2 minutes longer than my run last Saturday but a half mile longer!  total time 84:44.  splits  10:12, 10:00, 10:12, 10:02, 10:14, 10:39, 10:51, 12:33.  The last mile was with full sun shining on me the whole time.  I have been dragging the rest of the day.

NB 1540 2015 #2 Miles: 8.00
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Running MilesSwimming YardsBike Miles
22.000.000.00
NB 1540 2015 #2 Miles: 22.00
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