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.
I inadvertently shut off my watch for a little over a half of a mile. I warmed up in 1 mile and then was going to go up tempo for 2 miles. First mile 9;37, second mile ??, third mile 8:58.
total running time 36:38. warmed up for 4 minutes and then did a ladder 1-1-2-2-3-3-4-4-3-3-2-2-1-1 splits 9:05, 8:41, 9:02, 9:50. pretty tired by the end
total running time 71:09 mkinutes. It was rainy and windy and I had to run on hard surfaces because my usual trails are muddy. I ahve two places in which I had reliable splits... between 0.83 and 1.83 miles and that was a 9:46 and then between 5.5 and 6.5 miles and that was a 9:41. I was trying really hard to run even the whole way and I feel like I accomplished that fairly well. now I need to lose some weight and increase my speed.