Feet fail me not

August 2011

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!

Click to Donate

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
76.00	81.99	157.99

Asics Gel Nimbus 13 (White/Blue) Miles: 159.99

Weight: 140.73	Calories: 15346.00

Mon, Aug 01, 2011

Slow miles	Fast miles	Total Distance
0.00	10.00	10.00

Steady state outdoor run down Madison St.

Time: 5:48 AM

Duration: 1:24:52

Pace: 08'29"

Splits

1	8:41	8'41"/mi
2	17:03	8'22"/mi
3	25:31	8'28"/mi
4	33:49	8'18"/mi
5	42:32	8'43"/mi
6	51:37	9'05"/mi
7	59:54	8'17"/mi
8	1:08:43	8'49"/mi
9	1:16:56	8'13"/mi
10	1:24:49	7'53"/mi

Asics Gel Nimbus 13 (White/Blue) Miles: 10.00

Weight: 141.00	Calories: 1074.00

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Tue, Aug 02, 2011

Slow miles	Fast miles	Total Distance
2.00	6.00	8.00

Tempo run at Hinsdale South Track

Time: 5:50 AM

Tempo pace: 7'28"

Splits

10:21

10'21"/mi warmup

2	7:19	7'19"/mi
3	14:30	7'11"/mi
4	21:52	7'22"/mi
5	29:31	7'39"/mi
6	37:17	7'46"/mi
7	44:46	7'29"/mi
8	54:38	9'52"/mi cooldown

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

Weight: 142.00	Calories: 860.00

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Wed, Aug 03, 2011

Slow miles	Fast miles	Total Distance
1.00	4.00	5.00

Tempo Run on Treadmill; Esplanade Fitness Center

10 min: 7.5 - 8'00"

20 min: 8.6 - 6'58"

9 min: 7.0 - 8'30"

40 min. of core/upper & lower body workout at weight room.

Asics Gel Nimbus 13 (White/Blue) Miles: 5.00

Weight: 142.00	Calories: 592.00

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Thu, Aug 04, 2011

Slow miles	Fast miles	Total Distance
1.00	9.00	10.00

Steady Outdoor run down Madison St

Time: 5:37AM

Duration: 1:24:50

Pace: 08'29"

Splits

1	10:08	10'08"/mi
2	18:54	8'46"/mi
3	27:40	8'46"/mi
4	35:53	8'13"/mi
5	44:11	8'18"/mi
6	52:54	8'43"/mi
7	1:00:58	8'04"/mi
8	1:09:09	8'11"/mi
9	1:17:27	8'18"/mi
10	1:24:44	7'17"/mi

Asics Gel Nimbus 13 (White/Blue) Miles: 10.00

Weight: 141.00	Calories: 1074.00

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Fri, Aug 05, 2011

Slow miles	Fast miles	Total Distance
0.00	6.00	6.00

Tempo Run at Hinsdale South Track
Time: 6:09 AM
Avg. Pace: 07'43"
Splits
1 warmup
2
7:40 7'40"/mi
3 15:32 7'52"/mi
4 23:14 7'42"/mi
5 30:42 7'28"/mi
6 38:27 7'45"/mi
7 46:22 7'55"/mi

No Splits Available

Split times are only recorded for runs longer than 1 mile.

8 cooldown

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

Weight: 141.00	Calories: 747.00

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Tue, Aug 09, 2011

Slow miles	Fast miles	Total Distance
7.00	2.99	9.99

Outdoor run on Hinsdale South Track.

Time: 6:10 AM

Duration: 1:33:28

Slow today; Recovering from calf soreness all weekend from my tempo run here last friday.

9:58

9'58"/mi

2	10:48	10'48"/mi
3	19:52	9'04"/mi
4	27:56	8'04"/mi
5	35:50	7'54"/mi
6	43:28	7'38"/mi
7	52:24	8'56"/mi
8	1:02:26	10'02"/mi
9	1:11:40	9'14"/mi

Asics Gel Nimbus 13 (White/Blue) Miles: 9.99

Weight: 141.00	Calories: 1065.00

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Wed, Aug 10, 2011

Slow miles	Fast miles	Total Distance
20.00	0.00	20.00

2nd 20 mile run of the season at Centennial Trail

Start time: 5:36 AM

Duration: 3:18:33

Pace: 09'56"

Splits

1	10:09	10'09"/mi
2	20:11	10'02"/mi
3	29:52	9'41"/mi
4	39:41	9'49"/mi
5	49:56	10'15"/mi
6	59:56	10'00"/mi
7	1:09:26	9'30"/mi
8	1:19:00	9'34"/mi
9	1:28:24	9'24"/mi
10	1:37:59	9'35"/mi
11	1:48:27	10'28"/mi
12	1:58:08	9'41"/mi
13	2:07:39	9'31"/mi
14	2:17:58	10'19"/mi
15	2:28:28	10'30"/mi
16	2:37:52	9'24"/mi
17	2:47:16	9'24"/mi
18	2:58:10	10'54"/mi
19	3:08:50	10'40"/mi
20	3:18:30	9'40"/mi

Asics Gel Nimbus 13 (White/Blue) Miles: 20.00

Weight: 140.00	Calories: 2133.00

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Thu, Aug 11, 2011

Slow miles	Fast miles	Total Distance
10.00	0.00	10.00

Outdoor run on Centennial Trail

Start Time: 6:10 AM

Duration: 1:44:02

Nice & easy. Oh yeah.

MILE	TIME	AVG. PACE
1	10:33	10'33"/mi
2	20:28	9'55"/mi
3	31:16	10'48"/mi
4	41:47	10'31"/mi
5	52:09	10'22"/mi
6	1:02:48	10'39"/mi
7	1:13:13	10'25"/mi
8	1:23:51	10'38"/mi
9	1:34:20	10'29"/mi
10	1:44:00	9'40"/mi

Asics Gel Nimbus 13 (White/Blue) Miles: 10.00

Weight: 140.00	Calories: 1066.00

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Fri, Aug 12, 2011

Slow miles	Fast miles	Total Distance
4.00	6.00	10.00

Tempo Run track at Hinsdale South Track

Time: 6:34 AM

Duration: 1:30:31

SPLITS

MILE	TIME	AVG. PACE
1	10:18	10'18"/mi
2	20:55	10'37"/mi
3	31:36	10'41"/mi
4	39:12	7'36"/mi
5	47:01	7'49"/mi
6	55:11	8'10"/mi
7	1:03:26	8'15"/mi
8	1:11:35	8'09"/mi
9	1:19:57	8'22"/mi
10	1:30:46	10'49"/mi

Asics Gel Nimbus 13 (White/Blue) Miles: 10.00

Weight: 140.00	Calories: 1067.00

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Sun, Aug 14, 2011

Slow miles	Fast miles	Total Distance
17.00	3.00	20.00

Long Steady Run at Centennial Trail with the Away Team.

Time: 06:24 AM

Duration: 3:05:51

Pace: 09'18"

SPLITS

1	9:53	9'53"/mi
2	19:06	9'13"/mi
3	28:24	9'18"/mi
4	37:37	9'13"/mi
5	46:59	9'22"/mi
6	56:32	9'33"/mi
7	1:05:49	9'17"/mi
8	1:14:56	9'07"/mi
9	1:23:35	8'39"/mi
10	1:32:33	8'58"/mi
11	1:42:00	9'27"/mi
12	1:51:11	9'11"/mi
13	2:00:50	9'39"/mi
14	2:10:29	9'39"/mi
15	2:19:37	9'08"/mi
16	2:29:05	9'28"/mi
17	2:38:34	9'29"/mi
18	2:47:29	8'55"/mi
19	2:57:25	9'56"/mi
20	3:05:49	8'24"/mi

Asics Gel Nimbus 13 (White/Blue) Miles: 20.00

Weight: 140.00	Calories: 2132.00

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Tue, Aug 16, 2011

Slow miles	Fast miles	Total Distance
2.00	8.00	10.00

Outdoor run down Madison St. Jo

Time: 5:37 AM

Duration: 1:26:20

Pace: 8'38"

Splits

1	8:16	8'16"/mi
2	16:15	7'59"/mi
3	24:59	8'44"/mi
4	33:27	8'28"/mi
5	41:43	8'16"/mi
6	50:31	8'48"/mi
7	59:36	9'05"/mi
8	1:08:57	9'21"/mi
9	1:17:48	8'51"/mi
10	1:26:17	8'29"/m

Asics Gel Nimbus 13 (White/Blue) Miles: 10.00

Weight: 140.00	Calories: 1067.00

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Wed, Aug 17, 2011

Slow miles	Fast miles	Total Distance
2.00	5.00	7.00

Tempo run on Hinsdale South Track

Time: 5:56 AM

Duration: 58:55

Avg tempo pace: 7'26"

Splits

1	10:51	10'51"/mi
2	18:31	7'40"/mi
3	25:44	7'13"/mi
4	33:18	7'34"/mi
5	40:40	7'22"/mi
6	48:03	7'23"/mi
7	58:52	10'49"/mi

Asics Gel Nimbus 13 (White/Blue) Miles: 7.00

Weight: 140.00	Calories: 746.00

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Thu, Aug 18, 2011

Slow miles	Fast miles	Total Distance
0.00	8.00	8.00

Outdoor run down Madison ST

Time: 6:41 PM

Duration: 1:07:10

Avg Pace: 8'24"

Splits

1	8:13	8'13"/mi
2	16:47	8'34"/mi
3	25:24	8'37"/mi
4	33:53	8'29"/mi
5	42:16	8'23"/mi
6	50:53	8'37"/mi
7	59:12	8'19"/mi
8	1:07:09	7'57"/mi

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

Weight: 141.00	Calories: 853.00

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Fri, Aug 19, 2011

Slow miles	Fast miles	Total Distance
5.00	3.00	8.00

Outdoor Run with 1/2 the Away Team at Centennial Trail

Time: 7:05 PM

Duration: 1:09:17

Avg tempo pace: 7'42"

Splits

1	9:00	9'00"/mi
2	17:57	8'57"/mi
3	27:11	9'14"/mi
4	36:40	9'29"/mi
5	44:21	7'41"/mi
6	52:12	7'51"/mi
7	59:46	7'34"/mi
8	1:09:16	9'30"/mi

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

Weight: 141.00	Calories: 853.00

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Sun, Aug 21, 2011

Slow miles	Fast miles	Total Distance
5.00	11.00	16.00

16 Mile fast finish long run with Away Team; Centennial trail

Time: 6:17 AM

Duration: 2:16:21

Splits

1	10:41	10'41"/mi
2	20:26	9'45"/mi
3	28:41	8'15"/mi
4	36:35	7'54"/mi
5	44:43	8'08"/mi
6	52:43	8'00"/mi
7	1:03:08	10'25"/mi
8	1:12:23	9'15"/mi
9	1:21:19	8'56"/mi
10	1:29:17	7'58"/mi
11	1:37:06	7'49"/mi
12	1:45:07	8'01"/mi
13	1:53:13	8'06"/mi
14	2:01:21	8'08"/mi
15	2:09:17	7'56"/mi
16	2:16:18	7'01"/mi

Asics Gel Nimbus 13 (White/Blue) Miles: 16.00

Weight: 141.00	Calories: 17.00

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Mon, Aug 22, 2011

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Recovering from weekend run; no run today.

25 min. on stationary bike

30 min. core exercises

45 min. weightlifting (upper)

Lunchbreak: 20 min of running in the pool.

Weight: 0.00	Calories: 0.00

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Tue, Aug 23, 2011

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

No run today.

30 min elliptical

30 min. core exercises.

20 min of running in the pool

lunchbreak: another 20 min of running in the pool.

Weight: 0.00	Calories: 0.00

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Wed, Aug 24, 2011

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

No run today: recovering from weekend run.

30 min. on elliptical

45 min. core exercises

50 min. weighlifting (upper body)

20 min. running in the pool.

lunchbreak: another 15 min of running in the pool.

Weight: 0.00	Calories: 0.00

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Totals

Slow miles	Fast miles	Total Distance
76.00	81.99	157.99

Asics Gel Nimbus 13 (White/Blue) Miles: 159.99

Weight: 140.73	Calories: 15346.00

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