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.
total running time 41:43. I am hiking the Phoenix Challenge this week so my running miles will be way down total. Today I added 0.3 to my usual 4.85 run. after 10 minutes I really started pushing the pace. I have the run divided into segments. The first segment was 4:12 (which normall I run in 4:40-4:50). Then I two miles in 7:49 and 7:51. Then the same segment in 4:11. I slowed a bit but still tried to push the pace until 30 minutes of uptempo running. Overall I was quite pleased with how this run went.