Feet fail me not

August 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!

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
101.31	94.25	195.56

Asics Gel Nimbus 13 (Grey/Fire) Miles: 92.25	Adidas Adizero Adios 2 Miles: 84.89	Asics Gel-DS Trainer 17 Miles: 19.00

Weight: 143.19	Calories: 18712.00

Wed, Aug 01, 2012

Slow miles	Fast miles	Total Distance
2.14	3.25	5.39

Outdoor Run Hinsdale S. Track 0540AM
- 20 min drills
Warmup
1   10:17.8 1.00    10:18 (145)
2   8:11.6    1.00    8:12 (163)
3   1:49.5    0.14    13:12 (168)
Summary   20:19.0   2.14   9:30   (154)
20 min Tempo
1   8:38.9    1.00    8:39 (164)
2   8:50.3    1.00    8:50 (168)
3   10:29.7 1.00    10:30 (159)
4   2:50.0    0.25    11:18 (151)
Summary   30:48.9   3.25   9:29 (162)

Asics Gel Nimbus 13 (Grey/Fire) Miles: 3.25	Adidas Adizero Adios 2 Miles: 2.14

Weight: 145.00	Calories: 557.00

Thu, Aug 02, 2012

Slow miles	Fast miles	Total Distance
10.00	0.00	10.00

LTF Gym 0430 AM
core/stability/plyos
(hip strengthening exercises)
back/side raises 25lb 3x20
trunk twists 10lb 3x20
hanging leg raises 3x10
hanging trunk twists 2x10
single leg box jumps 3x10
regular box jumps 3x10
single arm KB swing 3x15
dragon flags 3x10
single leg dead lift (BOSU) 20lb 3x10
Outdoor steady run: Madison St.
1   10:36.7    1.00    10:37 (145)
2   9:42.8       1.00    9:43   (156)
3   9:45.5       1.00    9:46   (163)
4   9:49.4       1.00    9:50   (161)
5   10:18.8    1.00    10:19 (160)
6   10:00.9    1.00    10:01 (162)
7   9:46.6       1.00    9:47   (168)
8   10:00.2    1.00    10:00 (169)
9   10:27.6    1.00    10:28 (166)
10   10:26.7 1.00    10:27 (164)
11   :02.0       0.00    8:52 (171)
1:40:57.3 10.00   10:05 (161)

Asics Gel Nimbus 13 (Grey/Fire) Miles: 10.00

Weight: 145.00	Calories: 1092.00

Fri, Aug 03, 2012

Slow miles	Fast miles	Total Distance
0.70	3.00	3.70

Outdoor Intervals: H.S. Track 0440 AM
Splits
1   1.00    6:59 (171)
2   1.00    7:21 (174)
3   1.00    7:21 (175)

Adidas Adizero Adios 2 Miles: 3.70

Weight: 145.00	Calories: 338.00

Sun, Aug 05, 2012

Slow miles	Fast miles	Total Distance
16.00	0.00	16.00

Outdoor LR: Fox River Trail
Splits
1   9:21.0    1.00    9:21 (144)
2   9:57.8    1.00    9:58 (147)
3   9:30.1    1.00    9:30 (152)
4   9:42.8    1.00    9:43 (152)
5   9:17.0    1.00    9:17 (152)
6   9:13.7    1.00    9:14 (153)
7   9:42.0    1.00    9:42 (150)
8   9:41.0    1.00    9:41 (150)
9   10:04.8   1.00    10:05(149)
10   9:59.8    1.00    10:00(149)
11 12:22.6 1.00    12:23(143)
12   9:53.7    1.00    9:54 (156)
13   9:55.6    1.00    9:56 (156)
14   10:00.9 1.00    10:01(155)
15   10:03.3 1.00    10:03(159)
16   8:34.3    1.00    8:34 (169)
17   :04.8    0.01    8:34 (179)
Summ. 2:37:25.1   16.01   9:50 (152)

Asics Gel Nimbus 13 (Grey/Fire) Miles: 16.00

Weight: 142.00	Calories: 1428.00

Mon, Aug 06, 2012

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Strength/Plyo routine
45 min swim/runing drills in the pool
- back extension side raises 25lb 3x20
- 100 situps, MB twists 20lb 3x40 MB/FB plank 3x1min
- 30lb KB swing (single)
- military press 95lb 1x10 80lb 2x10
- back row 80lb3x10
- single arm swing/press 45lb 3x10
- schwarzenneger press 30lb 3x10
- hip extension 37lb 3x10
- Leg extension pullups 3x8
- single leg box jumps

Weight: 145.00	Calories: 0.00

Tue, Aug 07, 2012

Slow miles	Fast miles	Total Distance
1.00	7.00	8.00

Outdoor Steady run: Madison St. (ES)
1   9:59.9    1.00    10:00 (154)
2   8:44.3    1.00    8:44   (158)
3   8:33.3    1.00    8:33   (165)
4   8:34.1    1.00    8:34   (166)
5   8:40.0    1.00    8:40   (168)
6   8:46.6    1.00    8:47   (168)
7   8:39.6    1.00    8:40   (168)
8   8:10.1    1.00    8:10   (171)
9   :08.0       0.01   11:50   (175)
Sum. 1:10:15.8   8.01   8:46 (164)

Asics Gel Nimbus 13 (Grey/Fire) Miles: 8.00

Weight: 143.00	Calories: 759.00

Wed, Aug 08, 2012

Slow miles	Fast miles	Total Distance
3.00	0.00	3.00

Plan B, (calf soreness) Indoor RR: LTF Gym (3miles)
- 25 min swim,running drills
Core/Stability Strength training
- back/side raises 3x20
- roman chair situps/oblique twists 3x20
- 100 situps, MB trunk twists 30lb 3x40
- MB/FB plank 3x1 min.
- KB swing (single) 30lb 3x15
- pullups 3x8
- military press 85lb 3x10
- back row 90lb 3x8
- dragon flags 3x8

Adidas Adizero Adios 2 Miles: 3.00

Weight: 145.00	Calories: 0.00

Thu, Aug 09, 2012

Slow miles	Fast miles	Total Distance
2.00	5.00	7.00

Outdoor Tempo Run: HS Track 0719AM
1          10:28.3   1.00     10:28 (157)
2          7:38.7    1.00    7:39    (178)
3          8:03.9    1.00    8:04    (179)
4          8:20.5    1.00    8:21    (180)
5          8:37.2    1.00    8:37    (179)
6          8:19.1    1.00    8:19    (180)
7         11:57.2   1.00    11:57 (159)
Summ: 1:03:24.9 7.00    9:04 (171)

Adidas Adizero Adios 2 Miles: 7.00

Weight: 144.00	Calories: 777.00

Fri, Aug 10, 2012

Slow miles	Fast miles	Total Distance
3.00	0.00	3.00

Indoor RR: LTF Gym (3miles)
Core/Stability/ Strength training
- back/side raises 3x20
- pullups 3x10
- military press 85lb 3x10
- close grip incline 115lb 3x10
- single arm press (barbell) 45lb 3x10
- single leg lunges (barbell) 135lb 3x10
- box jumps 3x10

Asics Gel-DS Trainer 17 Miles: 3.00

Weight: 145.00	Calories: 0.00

Sat, Aug 11, 2012

Slow miles	Fast miles	Total Distance
2.00	5.00	7.00

Outdoor Tempo Run: HS Track 0647AM
1   9:49.6    1.00    9:50 (144)
2   7:40.5    1.00    7:41 (165)
3   7:29.5    1.00    7:30 (172)
4   7:37.2    1.00    7:37 (173)
5   7:36.9    1.00    7:37 (174)
6   7:17.6    1.00    7:18 (177)
7   11:10.5   1.00    11:11(152)
Summary   58:43.9   7.00   8:23/7:32 (163)
Core/Stability/Plyo training: LTF Gym
- Back/Side Raises 25lb 20 3x10
- Single arm KB swing 30lb 3x15
- 100 situps
- MB twists 20lb 3x40
- MB FB Plank 3x1min
- Single leg deadlift (BOSU) 40LB 3X10
- single leg box jumps 4x10
- Burpee/Pullups 3x10
- whirlpool/steam room to clear up the cold

Adidas Adizero Adios 2 Miles: 7.00

Weight: 143.00	Calories: 620.00

Sun, Aug 12, 2012

Slow miles	Fast miles	Total Distance
19.00	1.00	20.00

Outdoor Long Run: Cent/W. Springs w/Rey 0626 AM
1   10:47.4 1.00    10:47 (138)
2   9:54.5    1.00    9:55 (143)
3   9:53.9    1.00    9:54    (144)
4   9:54.8    1.00    9:55    (147)
5   9:59.3    1.00    9:59    (146)
6   10:40.4 1.00    10:41 (143)
7   10:21.4 1.00    10:22 (144)
8   9:50.4    1.00    9:51    (148)
9   9:37.4    1.00    9:37    (150)
10   9:59.9 1.00    10:00 (150)
11   13:44.8 1.00    13:45 (134)
12   10:05.2 1.00    10:05 (148)
13   9:39.2 1.00    9:39   (153)
14   10:26.3 1.00    10:26 (151)
15   11:50.9 1.00    11:51 (144)
16   9:56.2 1.00    9:56   (152)
17   12:09.0 1.00    12:09 (145)
18   9:08.8 1.00    9:09   (160)
19   9:16.8 1.00    9:17   (165)
20   8:38.4 1.00    8:38   (170)
Sum.3:26:05.1 20.02   10:18 (174)

Asics Gel Nimbus 13 (Grey/Fire) Miles: 20.00

Weight: 0.00	Calories: 1762.00

Mon, Aug 13, 2012

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Core/Stability/Strength Training 0530 AM
- back/side raises 3x40
- close grip bench (incline)
- wide grip bench (incline)
- hanging trunk twists 3x10
- pullups 3x10
- schwarzenneger shoulder press
- incline dumbell flys
- cable pullup/fly 30lb 3x8
- 100 situps
- mb twits 30lb 3x40
- mb/fb plank 3x10
- single arm MB swing 30 3x15
- single leg deadlift (bosu) 20lb 3x10
- single leg lunges (barbell) 135lb 3x10

Weight: 143.00	Calories: 0.00

Tue, Aug 14, 2012

Slow miles	Fast miles	Total Distance
1.00	7.00	8.00

Outdoor Run: Madison St.
1    10:21.4 1.00   10:22 (145)
2   8:07.5    1.00    8:08 (162)
3   8:05.1    1.00    8:05 (169)
4   8:04.6    1.00    8:05 (171)
5   8:14.9    1.00    8:15 (172)
6   8:23.2    1.00    8:23 (173)
7   8:33.8    1.00    8:34 (171)
8   8:08.4   1.00    8:08 (172)
Sum. 1:08:01 8.01 8:30/8:14 (166)

Asics Gel Nimbus 13 (Grey/Fire) Miles: 8.00

Weight: 143.00	Calories: 781.00

Wed, Aug 15, 2012

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Slight soreness in my left heel.
Decided to supplement my speedwork this morning to crosstrain.
Focused on core strength/stability, lower body speed/power
(Tried swimming, but still having wheezing issues)
- back/side raise 25lb 3x20
- roman chair situp/oblique twists 3x20
- Hanging leg extension/oblique twists 3x6
- military press (barbell) 85lb2x10 75lb 1x10
- back row 90lb 3x10
- pullups 3x10
- dips 3x10
- schwarzenegger press 35lb1x10 30lb2x10
- dragon flags 3x10
- MB twists 30lb 3x10
- MB/FB twists 30lb 3x40
- MB swing 30lb 3x15
- Single leg deadlift (BOSU) 17.5lb 3x10
- Single leg lunge (Barbell) 135lb 3x10
- Single leg box jump 3x15
- Double leg box jump 3x15

Weight: 144.00	Calories: 0.00

Thu, Aug 16, 2012

Slow miles	Fast miles	Total Distance
2.00	5.00	7.00

Outdoor Intervals: HS Track 0610 AM
Running drills: 20 min
1   6:54.8    1.00    6:55 (168)
2   7:00.0    1.00    7:00 (175)
3   7:05.6    1.00    7:06 (174)
4   7:02.4    1.00    7:02 (175)
5   7:10.0    1.00    7:10 (178)

Adidas Adizero Adios 2 Miles: 7.00

Weight: 144.00	Calories: 605.00

Fri, Aug 17, 2012

Slow miles	Fast miles	Total Distance
0.00	5.00	5.00

Outdoor Run: HS track 0530 AM
Running drills: 20 min
1       7:14.6    1.00    7:15 (166)
2       7:23.0    1.00    7:23 (174)
3       7:25.6    1.00    7:26 (174)
4       7:33.9    1.00    7:34 (174)
5       7:35.2    1.00    7:35 (174)
Sum. 37:44.3   5.05   7:29 (172)

Adidas Adizero Adios 2 Miles: 5.00

Weight: 144.00	Calories: 490.00

Sun, Aug 19, 2012

Slow miles	Fast miles	Total Distance
7.00	9.00	16.00

Outdoor long run: Fox River Trail (Fabyan)
1   8:57.9    1.00    8:58 (151)
2   8:43.3    1.00    8:43 (158)
3   8:34.1    1.00    8:34 (162)
4   9:12.5    1.00    9:13 (158)
5   8:49.1    1.00    8:49 (161)
6   8:39.3    1.00    8:39 (163)
7   9:03.5    1.00    9:04 (150)
8   8:38.2    1.00    8:38 (157)
9   11:49.6     1.00   11:50 (161)
10   7:50.0    1.00    7:50 (171)
11   7:55.7    1.00    7:56 (179)
12   9:07.4    1.00    9:07 (174)
13   9:13.8    1.00    9:14 (172)
14   9:33.0    1.00    9:33 (167)
15   8:29.0    1.00    8:29 (177)
16   7:47.1    1.00    7:47 (181)
Sum 2:22:35.3 16.01   8:54 (164)

Asics Gel-DS Trainer 17 Miles: 16.00

Weight: 144.00	Calories: 1713.00

Mon, Aug 20, 2012

Slow miles	Fast miles	Total Distance
7.00	0.00	7.00

Outdoor Recovery Run: Madison St.
1   10:53.7    1.00    10:54 (142)
2   10:08.7    1.00    10:09 (140)
3   10:05.7    1.00    10:06 (142)
4   9:50.6       1.00    9:51   (144)
5   9:40.1       1.00    9:40   (146)
6   9:41.9       1.00    9:42   (147)
7   9:04.0       1.00    9:04   (149)
Sum. 1:09:29.0   7.01   9:55 (144)

Asics Gel Nimbus 13 (Grey/Fire) Miles: 7.00

Weight: 143.00	Calories: 661.00

Tue, Aug 21, 2012

Slow miles	Fast miles	Total Distance
0.00	7.00	7.00

Outdoor Run Intervals: HS Track
1   6:53.4    1.00    6:53 (166)
2   6:50.7    1.00    6:51 (176)
3   9:16.9    1.00    9:17 (162)
4   7:09.9    1.00    7:10 (169)
5   7:30.1    1.00    7:30 (171)
6   7:25.4    1.00    7:25 (171)
7   7:17.0    1.00    7:17 (166)

Adidas Adizero Adios 2 Miles: 7.58

Weight: 144.00	Calories: 736.00

Wed, Aug 22, 2012

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Crosstrain: LTF Gym 04:40 - 6:40 AM

Weight: 144.00	Calories: 0.00

Thu, Aug 23, 2012

Slow miles	Fast miles	Total Distance
1.00	6.00	7.00

Outdoor Tempo Run HS Track 05:57 AM
30min warmup/drills
1 7:29.0 1.00 7:29 (167)
2 7:30.8 1.00 7:31 (175)
3 7:36.3 1.00 7:36 (174)
4 7:23.4 1.00 7:23 (174)
5 7:28.0 1.00 7:27 (173)
6 7:35.0 1.00 7:35 (176)
7 10:03.6 1.00 10:03 (153)

Adidas Adizero Adios 2 Miles: 7.00

Weight: 144.00	Calories: 760.00

Fri, Aug 24, 2012

Slow miles	Fast miles	Total Distance
1.00	4.00	5.00

Indoor Treadmill Run: LTF Gym 05:33 AM
1 10:35.7 1.00 10:36 (139)
2 6:15.8 1.00 6:16 (174)
3 7:30.5 1.00 7:31 (171)
4 8:45.6 1.00 8:46 (168)
5 6:44.4 1.00 6:44 (180)

Cross Train: Strength Training: Upper/Lower/Core.

Adidas Adizero Adios 2 Miles: 5.00

Weight: 141.00	Calories: 508.00

Sat, Aug 25, 2012

Slow miles	Fast miles	Total Distance
2.00	6.00	8.00

Outdoor Tempo Run: HS Track 0611 AM
1 10:40.3 1.00 10:40 (143)
2 7:17.3 1.00 7:17 (166)
3 7:35.9 1.00 7:36 (168)
4 7:29.2 1.00 7:29 (169)
5 7:54.3 1.00 7:54 (168)
6 7:37.1 1.00 7:37 (169)
7 7:26.0 1.00 7:26 (172)
8 9:52.6 1.00 9:53 (152)

Adidas Adizero Adios 2 Miles: 8.00

Weight: 141.00	Calories: 768.00

Sun, Aug 26, 2012

Slow miles	Fast miles	Total Distance
19.00	1.00	20.00

Outdoor Long Run w/ Rey Centennial Trail. Ouch.
1   10:09.8    1.00    10:10 (148)
2   10:24.5    1.00    10:25 (143)
3   9:16.7       1.00    9:17   (150)
4   9:57.9       1.00    9:58   (151)
5   9:19.0       1.00    9:19   (153)
6   9:10.7       1.00    9:11   (152)
7   9:21.4       1.00    9:22   (155)
8   9:07.6       1.00    9:08   (156)
9   10:33.7     1.00    10:34 (150)
10   8:54.8    1.00    8:55   (162)
11   10:16.6 1.00    10:17 (156)
12   8:48.6    1.00    8:49   (166)
13   9:13.4    1.00    9:14   (165)
14   10:07.3 1.00    10:08 (161)
15   10:47.3 1.00    10:47 (157)
16   10:09.3 1.00    10:09 (158)
17   10:50.9 1.00    10:51 (156)
18   9:55.3    1.00    9:55   (160)
19   9:43.6    1.00    9:44   (165)
20   8:22.7    1.00    8:23   (174)
Sum. 3:14:32.6 20.00   9:44   (156)

Asics Gel Nimbus 13 (Grey/Fire) Miles: 20.00

Weight: 141.00	Calories: 2144.00

Tue, Aug 28, 2012

Slow miles	Fast miles	Total Distance
0.00	8.00	8.00

Outdoor Steady-State Run: Madison St.

1 8:28.5 1.00 8:28 (154)
2 7:49.5 1.00 7:50 (163)
3 8:10.8 1.00 8:11 (167)
4 7:52.7 1.00 7:53 (167)
5 8:17.6 1.00 8:18 (167)
6 7:45.4 1.00 7:45 (168)
7 7:55.8 1.00 7:55 (169)
8 7:24.9 1.00 7:25 (172)

Summary 1:03:51.3 8.01 7:58 (165)

Adidas Adizero Adios 2 Miles: 8.00

Weight: 141.00	Calories: 751.00

Wed, Aug 29, 2012

Slow miles	Fast miles	Total Distance
0.47	7.00	7.47

Outdoor Intervals - HS Track

1   6:30.9    1.00    6:31 (169)
2   6:55.9    1.00    6:55 (172)
3   7:10.3    1.00    7:10 (171)
4   7:19.8    1.00    7:20 (168)
5   7:30.6    1.00    7:31 (169)
6   7:19.4    1.00    7:19 (170)
7   7:12.6    1.00    7:13 (167)

Adidas Adizero Adios 2 Miles: 7.47

Weight: 141.00	Calories: 706.00

Thu, Aug 30, 2012

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

8/30/12 Crosstrain: 05:25 - 06:55 AM
- warmup 20 min stationary bike
Core,Upper & Lower strength training

Weight: 141.00	Calories: 0.00

Fri, Aug 31, 2012

Slow miles	Fast miles	Total Distance
2.00	5.00	7.00

Outdoor Tempo Run: HS Track 05:30 AM
1    11:06.7     1.00     11:07 (150)
2    7:16.4     1.00     7:16 (171)
3    7:16.2     1.00     7:16 (176)
4    7:27.0     1.00     7:27 (176)
5    7:31.0     1.00     7:31 (176)
6    7:22.3     1.00     7:22 (178)
7    9:49.0     1.00     9:49 (160)

Adidas Adizero Adios 2 Miles: 7.00

Weight: 141.00	Calories: 756.00

Totals

Slow miles	Fast miles	Total Distance
101.31	94.25	195.56

Asics Gel Nimbus 13 (Grey/Fire) Miles: 92.25	Adidas Adizero Adios 2 Miles: 84.89	Asics Gel-DS Trainer 17 Miles: 19.00

Weight: 143.19	Calories: 18712.00

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