Feet fail me not

July 2012

15% off for Fast Running Blog members at St. George Running Center!

Location:

BurrRidge,IL,

Member Since:

Mar 08, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2013

- Alexian Brothers 13.1: 7/20/13 1:39:57 (7'38")
- Schaumburg 26.2: 5/19/13 4:14:40 (9'42")

2012

- Chicago Marathon: 10/7/12 3:43:27 (08'32")
- Allstate 13.1 1/2: 06/09/12 2:08:23 (09'48")
- Darien Dash 10K: 05/20/12 46:42 (07'31")
- Illinois Marathon: 04/28/12 4:07:42 (09'27")

2011

- Chicago Marathon: 10/09/11 3:48:47 (8'35")
- Alexian Brothers 1/2: 7/23/11 1:43:42 (7'55")
- Epilepsy 5K Montrose Harbor: 5/21/11 (6'56")

2010

- Chicago Marathon: 10/10/10 4:54:41 (10'46")
- Soldier Field 10 Mile: 5/28/10 1:26:11 (08'37")

2009

- Chicago 1/2: 9/13/09 - 2:07:33 (09'44")

Short-Term Running Goals:

Boston

Long-Term Running Goals:

A long healthy lifestyle.

Personal:

Happily married to Kristine with our beautiful son Connor =).

Favorite Blogs:

Jeff

Ukraine Can Win With Crowdfunded Drones!

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Asics Gel Nimbus 13 (White/Blue) Lifetime Miles:						860.38
Nike Air Max 2009 Lifetime Miles:						313.10
Asics Gel Nimbus 13 (Grey/Fire) Lifetime Miles:						576.99
Asics Gel-DS Trainer 17 Lifetime Miles:						567.06
Adidas Adizero Adios 2 Lifetime Miles:						382.49
Brooks Pureflow Connect Lifetime Miles:						409.17
Saloman Speedcross 3 Lifetime Miles:						98.20
Adidas Energy Boost Lifetime Miles:						330.35
Adids Energy Boost (2) Lifetime Miles:						111.99

Totals

Slow miles	Fast miles	Total Distance
88.00	10.64	98.64

Asics Gel Nimbus 13 (Grey/Fire) Miles: 11.20	Asics Gel Nimbus 13 (White/Blue) Miles: 27.64	Asics Gel-DS Trainer 17 Miles: 53.47	Adidas Adizero Adios 2 Miles: 7.00

Weight: 143.64	Calories: 8410.00

Sun, Jul 01, 2012

Slow miles	Fast miles	Total Distance
3.00	0.00	3.00

Track/gym, 3 weeks since last run
- Form drills (slight pain during goose steps)
- 3 miles (easy) unaffected, but not completely pain free
Core/stability/lower training
- back/side raises 25lb 3x20
- roman chair situps/oblique twists 3x20
- hanging leg lifts/oblique twists 2x10
- CB/trunk twists 30lb 3x40
- CB/FB Plank 3xmin
- Single leg deadliftt (bosu) 20 3x10
- seated leg/calf press (single/double)90,270lb 3x10
- Single leg lunges 115/125lb barbell 4x10
- Hanging L's 2x10sec

Asics Gel Nimbus 13 (Grey/Fire) Miles: 3.00

Weight: 143.00	Calories: 335.00

Mon, Jul 02, 2012

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

core/upper iso (shoulder/back) training 0:420 AM
- 1600 m Swim
- Back extensions 2x50
- barbell military press 115,105lb 4x8-10
- dumbell Arnold press 25,35lb 3x10
- single standing barbell press 10, 3x10
- shoulder shrugs 65lb 3x10
- dips 3x10
- back extended row 90,80lb 3x10
- hanging L pullups 3x7
- barbell curl 55-35lb 4x10
- delt front/side raises 3x10

Weight: 143.00	Calories: 0.00

Tue, Jul 03, 2012

Slow miles	Fast miles	Total Distance
3.00	0.00	3.00

Track,0600
20 min of speed/form drills. Felt slight discomfort at first.
Decided to stay conservative and do only 3 miles again since
I'm not completely pain-free.
    Splits
Mile   Time   Change   Avg Pace
1 8:29   --                       8'29"/mi
2 17:01   + 0:03 (-1%)   8'32"/mi
3 25:46   + 0:13 (-3%)   8'45"/mi

Asics Gel Nimbus 13 (White/Blue) Miles: 3.00

Weight: 143.00	Calories: 325.00

Wed, Jul 04, 2012

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

core/upper iso (chest/lats) training 0510
- 1600 m Swim
- Back/side extensions 25lb 3x20
- incline close-grip 115lb 2x10
- incline regular 135lb 2x7
- incline dumbell fly/30lb 3x10
- decline regular 135lb 3x10
- pullups 3x10
- dumbell pullover 50lb 3x10
- Dumbell lat row
- extended leg pullups 3x6
- barbell curl 55,45lb 3x10
- straight arm lat pulldown 54lb 4x15
- Dragon Flags, 3x10

Weight: 143.00	Calories: 0.00

Thu, Jul 05, 2012

Slow miles	Fast miles	Total Distance
6.00	0.00	6.00

Track 0530
20 min speed/form drills. Still feel slight discomfort in
left heel during stretching but not while running. And
now I've been feeling soreness in my right hip since I
started running this week.
Splits
Mile   Time   Change       Avg Pace
1   8:44   --       8'44"/mi
2   17:36   + 0:08 (-2%) 8'52"/mi
3   26:42   + 0:14 (-3%)      9'06"/mi
4   35:51   + 0:03 (-1%) 9'09"/mi
5   44:22   - 0:38 (6%)      8'31"/mi
6   52:37   - 0:16 (3%)        8'15"/mi

Asics Gel Nimbus 13 (White/Blue) Miles: 6.00

Weight: 0.00	Calories: 649.00

Fri, Jul 06, 2012

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

core/upper iso (shoulder/back) training 0420
- 1000 m Swim
- Back extensions 2x50
- barbell military press 125,115,105lb 4x8-10
- dumbell Arnold press 35,25lb 3x10
- single standing barbell press 10, 3x10
- shoulder shrugs 65lb 3x10
- dips 3x10
- back extended row 90,lb 3x10
- dragon flags, 3x10
- hanging L pullups 3x10
- barbell curl 55-35lb 4x10
- delt front/side raises 10lb 3x10

Weight: 143.00	Calories: 0.00

Sat, Jul 07, 2012

Slow miles	Fast miles	Total Distance
8.00	0.00	8.00

Outdoor run down Madison 0522AM
left heel feels better, but still feeling slight pain on my
right hip that became more prominent on the way back.
Splits
Mile    Time    Change        Avg Pace
1          9:05      --                 9'05"/mi
2         17:56    - 0:14 (2%)     8'51"/mi
3         26:57    + 0:10 (-2%)   9'01"/mi
4   35:43    - 0:15 (2%)     8'46"/mi
5         45:08    + 0:39 (-8%)   9'25"/mi
6       53:58    - 0:35 (6%)      8'50"/mi
7         1:02:40    - 0:08 (1%)   8'42"/mi
8         1:11:27    + 0:05 (-1%) 8'47"/mi

Asics Gel Nimbus 13 (White/Blue) Miles: 8.00

Weight: 143.00	Calories: 875.00

Sun, Jul 08, 2012

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

upper (chest/lats) cardio/strength training 0610

- 1000 m Swim
- Back/side extensions 25lb 3x20
- incline close-grip 115lb 2x10
- incline regular 135lb 2x7
- incline dumbell fly/30lb 3x10
- decline regular 135lb 3x10
- pullups 3x10
- dips 3x10
- dumbell pullover 50lb 3x10
- Dumbell bench press/lat row 50 lb 3x10
- extended leg pullups 3x6

Weight: 143.00	Calories: 0.00

Mon, Jul 09, 2012

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Lower body cardio/strength training 0420 AM
Left hip is still bothering me, cancelled run for the gym.
- 55 min stationary bike (moderate pace)
- back/side raises 25lb 3x20
- Single leg lunges 115/125lb barbell 4x10
- dragon flags 3x10
- squat press (smith machine) 180lb 3x10
- box jumps 3x10
- decline situp/trunk twists 3x15

Weight: 143.00	Calories: 0.00

Tue, Jul 10, 2012

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Upper (shoulder/back) cardio/strength training 0420
- 1600 m Swim
- Back extension/side raises 3x30
- barbell military press 125,115lb 4x5-10
- dumbell Arnold press 25,30lb 3x10
- shoulder shrugs 65lb 3x10
- dips 3x10
- back extended row 90lb 3x10
- barbell curl 55-45lb 4x10
- situps/midcrunch 3x30
- MB trunk twist 3x40
- MB, FB blank 3x1min
- Burpee pullups 3x6
Left hip still sore from Saturday.

Weight: 143.00	Calories: 0.00

Wed, Jul 11, 2012

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Gym. Cardio/Core training 0420 AM
- 500 m swim
- 50 min stationary bike (moderate)
- back side raises 25lb 2x20
- roman chair situps/trunk twists 2x20
- dragon flags 3x10
- decline situp/twists 3x15
- barbell/Single leg lunges 95lb 3x10
- hanging trunk twist 3x10
Day 4, Left hip is still sore. Maybe tommorow.

Weight: 143.00	Calories: 0.00

Thu, Jul 12, 2012

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Gym/Cardio 0450AM

Day 6 recovery of sore left hip. Feels better today.

- 1400 m swim.

Weight: 143.00	Calories: 0.00

Sat, Jul 14, 2012

Slow miles	Fast miles	Total Distance
3.00	0.00	3.00

Asics Gel-DS Trainer 17 Miles: 3.00

Weight: 0.00	Calories: 0.00

Mon, Jul 16, 2012

Slow miles	Fast miles	Total Distance
5.00	0.00	5.00

Asics Gel-DS Trainer 17 Miles: 5.00

Weight: 0.00	Calories: 0.00

Tue, Jul 17, 2012

Slow miles	Fast miles	Total Distance
2.00	0.00	2.00

Asics Gel-DS Trainer 17 Miles: 2.00

Weight: 0.00	Calories: 0.00

Wed, Jul 18, 2012

Slow miles	Fast miles	Total Distance
1.52	2.00	3.52

Track Bayonne Park, NJ
Interval splits
1   10:34.4   1.00    10:33
2    7:21.3    0.97    7:33
3    7:41.9    1.00    7:42

Summary
38:52.4   3.52   11:03
Avg HR:    161 bpm
Max HR:    188 bpm

Asics Gel-DS Trainer 17 Miles: 3.52

Weight: 144.00	Calories: 366.00

Thu, Jul 19, 2012

Slow miles	Fast miles	Total Distance
1.28	2.00	3.28

Treadmill,Atlantic City
Splits
1    8:54.4     1.00     8:54
2    7:52.0     1.00     7:52
3    7:52.6     1.00     7:53
4    5:48.7     0.28     20:49
Summary
30:27.6    3.28    9:17
Avg HR 157

Asics Gel-DS Trainer 17 Miles: 3.28

Weight: 144.00	Calories: 287.00

Fri, Jul 20, 2012

Slow miles	Fast miles	Total Distance
2.00	2.00	4.00

Treadmill, Atlantic City
Splits
1    11:59.6       1.00     12:00
2    9:21.9         1.00     9:22
3    7:53.1         1.00     7:53
4    7:56.1         1.00     7:56
5    8:29.1         0.67     12:35
Summary    45:39.7        4.67    9:46
Avg HR:     153 bpm
Max HR:     182 bpm

Asics Gel-DS Trainer 17 Miles: 4.67

Weight: 144.00	Calories: 401.00

Mon, Jul 23, 2012

Slow miles	Fast miles	Total Distance
8.00	0.00	8.00

Outdoor run, Centennial trail7/23/12 0826AM
Difficult run, the heat started to get to me and I was
still tired from our 12 hr drive back home. All the sugar and
energy drinks probally didn't help either.
Splits
1   8:17.0        1.00    8:17
2   8:47.1        1.00    8:47
3   9:02.5        1.00    9:03
4   10:22.8    1.00    10:23
5   10:15.0    1.00    10:15
6   10:22.1    1.00    10:22
7   11:07.5    1.00    11:08
8   10:34.1    1.00    10:34
Summary   1:18:54.3   8.01   9:51

Avg HR:	172 bpm
Max HR:	180 bpm

Asics Gel Nimbus 13 (White/Blue) Miles: 8.00

Weight: 144.00	Calories: 862.00

Tue, Jul 24, 2012

Slow miles	Fast miles	Total Distance
0.00	2.64	2.64

Track/intervals. 0550 AM. Workout cut short.
20 min drills
Splits
1   4:27.6    0.64    6:56 (before the storm)
Avg HR:    170 bpm
2   7:49.4    1.00    7:49
3   8:04.1    1.00    8:04
Avg HR:    166 bpm

Asics Gel Nimbus 13 (White/Blue) Miles: 2.64

Weight: 144.00	Calories: 233.00

Wed, Jul 25, 2012

Slow miles	Fast miles	Total Distance
9.00	0.00	9.00

Treadmill Run, LTF Gym 0525AM
1   10:38.8       1.00    10:39
2   9:34.4        1.00    9:34
3   9:20.9        1.00    9:21
4   10:18.7       1.00    10:19
5   9:51.5        1.00    9:52
6   9:42.5        1.00    9:43
7   10:11.0       1.00    10:11
8   9:23.9        1.00    9:24
9   8:56.1        1.00    8:56

Summary   1:28:05.2   9.02   9:46
Avg HR:    153 bpm
Max HR:    175 bpm

Left heel and right hip has been stiff getting up and after running, but are holding up.

Asics Gel-DS Trainer 17 Miles: 9.00

Weight: 144.00	Calories: 757.00

Thu, Jul 26, 2012

Slow miles	Fast miles	Total Distance
2.00	2.00	4.00

First run on Adidas Adizero Adios 2.
Tempo Run on Treadmill/LTF Gym 0539AM
1    11:02.6     1.00     11:03 (142)
2    7:12.7     1.00     7:13 (172)
3    7:23.0     1.00     7:23 (176)
4    10:06.0     1.00     10:06 (166)
      35:48.2     4.01     8:56
Avg HR:     161 bpm
Max HR:     181 bpm
Core/stability/plyo training
Situps/mid crunch 2x15
MB trunk twists 30lb 2x40
MB/FB plank 2x1min
single leg deadlift/ 17.5lb 2x10
Back extension/side raises 3x25,3x20
Dragon Flags 3x10
Box jumps 3x10

Adidas Adizero Adios 2 Miles: 4.00

Weight: 144.00	Calories: 334.00

Fri, Jul 27, 2012

Slow miles	Fast miles	Total Distance
10.00	0.00	10.00

Outdoor, Madison Path 0615AM
1    10:23.4     1.00     10:24 (149)
2    9:51.6         1.00     9:52 (154)
3    10:09.4     1.00     10:10 (156)
4    10:00.4     1.00     10:01 (161)
5    10:12.5     1.00     10:13 (162)
6    11:11.8     1.00     11:12 (160)
7    10:31.5     1.00     10:32 (161)
8    10:26.6     1.00     10:27 (164)
9    10:30.3     1.00     10:30 (166)
10    11:24.7     1.00     11:25 (160)
Summary    1:44:49.1    10.01    10:29
Avg HR:     159 bpm

Asics Gel-DS Trainer 17 Miles: 10.00

Weight: 144.00	Calories: 934.00

Sun, Jul 29, 2012

Slow miles	Fast miles	Total Distance
13.00	0.00	13.00

Outdoor Run, Centennial Trail (Romeoville)
- 1st run with Rey this year.
Splits
1   10:04.6   1.00    10:05 (142)
2   9:44.0    1.00    9:44 (148)
3   9:21.8    1.00    9:22 (153)
4   9:18.5    1.00    9:19 (157)
5   9:12.1    1.00    9:12 (161)
6   9:34.6    1.00    9:35 (159)
7   9:45.8    1.00    9:46 (158)
8   9:48.6    1.00    9:49 (157)
9   10:24.6   1.00    10:25 (155)
10   10:12.8 1.00    10:13 (156)
11   11:43.3 1.00    11:43 (150)
12   11:11.6 1.00    11:12 (152)
13   9:30.3   1.00    9:30 (164)
Summary   2:09:52 13.00   9:59 (154)

Asics Gel-DS Trainer 17 Miles: 13.00

Weight: 145.00	Calories: 1089.00

Mon, Jul 30, 2012

Slow miles	Fast miles	Total Distance
3.00	0.00	3.00

Recovery run, treadmill LTF 0530 AM
Splits
1   10:24.4 1.00    10:25 (134)
2   7:48.9    1.00    7:49 (158)
3   7:51.0    1.00    7:51 (164)
4   :37.5    0.04    17:18 (157)
Summary   26:41.8   3.04   8:48 (150)
Core/stability/plyo routine
- Back extension/trunk twists 3x20
- Single Leg Hip extension (machines 1. and 2.) 3x10
- MB trunk twists 30lb 3x10
- MB/FB plank 3 x 1min
- KB swing (single) 30lb 3x10
- Single leg press/calf extension 70lb 3x10
- Box Jumps 3x10
- Dragon Flags 2x8

Adidas Adizero Adios 2 Miles: 3.00

Weight: 145.00	Calories: 255.00

Tue, Jul 31, 2012

Slow miles	Fast miles	Total Distance
8.20	0.00	8.20

Outdoor Steady Run: Madison St.0539AM
1   10:30.2    1.00    10:30 (145)
2   9:40.9       1.00    9:41 (150)
3   9:42.1       1.00    9:42 (156)
4   9:30.6       1.00    9:31 (160)
5   9:28.9       1.00    9:29 (162)
6   9:36.1       1.00    9:36 (162)
7   9:26.9       1.00    9:27 (161)
8   9:00.9       1.00    9:01 (165)
9   1:32.5       0.20    7:36 (175)
Summary   1:18:29.2   8.20   9:34 (157)

Asics Gel Nimbus 13 (Grey/Fire) Miles: 8.20

Weight: 145.00	Calories: 708.00

Totals

Slow miles	Fast miles	Total Distance
88.00	10.64	98.64

Asics Gel Nimbus 13 (Grey/Fire) Miles: 11.20	Asics Gel Nimbus 13 (White/Blue) Miles: 27.64	Asics Gel-DS Trainer 17 Miles: 53.47	Adidas Adizero Adios 2 Miles: 7.00

Weight: 143.64	Calories: 8410.00

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