| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Running Miles | Swimming Yards | Bike Miles | | 40.00 | 0.00 | 0.00 |
|
| NB 1540 2020 Miles: 19.00 | NB 1080 2020 Miles: 16.00 | NB Vazee Pace 2019 Miles: 5.00 |
|
| | Running Miles | Swimming Yards | Bike Miles | | 7.00 | 0.00 | 0.00 |
| total time 65:07. Plan was 9:30 pace. I felt great as I stretched well on Sunday morning and I used a vibrating massage wand on my legs. I felt so good that I upped the pace and will do my intervals on Wednesday instead of tomorrow. splits 9:24, 9:22, 9:20, 9:23, 9:26, 9:16, 8:56. average HR 127 (early on my heart rate was higher as I did the first mile 20 seconds faster than my recent usual fisrt mile pace).
| |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| total time 57:02. goal was 9:40 pace easy. The run felt easy despite going a little faster. splits 9:32, 9:33, 9:34, 9:34, 9:33, 9:17,
after the run I did some core. 20 lunges, 15 squats, 20 back extenders, and 20 push-ups.
| |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| total time 54:15. plan: 1 mile warm-up, then half mile hard, 1.5 miles recovery, half mile hard, 1.5 miles recovery, then half mile hard, then half mile recovery. splits 9:24, 3:42.4, 9:30, 4:44, 3:47.4, 9:37, 4:54, 4:48.9, 4:47. I felt really good about this work-out. I did stop and stretch a bit before each hard half mile. I had 10 oz of water that I carried with me too.
| |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 6.00 | 0.00 | 0.00 |
| total running time 58:13. plan was first 3 miles SLOW and then second 3 miles at 9:30 pace. splits 9:56, 9:55, 10:01, 9:31, 9:26, 9:25. I ran 27 minutes of this run with my HR 114 or lower. overall average HR for the entire run was 116. average pace 9:42.
core- 20 lunges, 15 squats, 20 back extenders, 20 pushups.
| |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 5.00 | 0.00 | 0.00 |
| total time 46:39. plan was easy run. splits 9:23, 9:22, 9:32, 9:18, 9:04. average HR 118. average pace 9:19.
|
| NB Vazee Pace 2019 Miles: 5.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 10.00 | 0.00 | 0.00 |
| total running time 89:45. Plan was 3 miles done one at a time in intervals... 2 miles warm up one at threshold pace, then alternate 2 miles recovery with another mile threshold. I had brief stopps before each hard mile. splits 9:31, 9:15, 7:52, 9:19, 9:20, 8:03, 9:32, 9:25, 8:16, 9:12 (went up tempo the last 0.25). average HR 127.
|
| NB 1080 2020 Miles: 10.00 |
| | Add Comment |
| | Running Miles | Swimming Yards | Bike Miles | | 40.00 | 0.00 | 0.00 |
|
| NB 1540 2020 Miles: 19.00 | NB 1080 2020 Miles: 16.00 | NB Vazee Pace 2019 Miles: 5.00 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|