| 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: |
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| | Slow miles | Fast miles | Total Distance | | 140.42 | 46.00 | 186.42 |
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| Brooks Pureflow Connect Miles: 273.17 | Adidas Adizero Adios 2 Miles: 51.25 |
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| Weight: 146.48 | Calories: 2649.00 | |
| | Slow miles | Fast miles | Total Distance | | 9.17 | 0.00 | 9.17 |
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crosstrain/ core/stability/flexibility
- warmup/10 min shootaround
- back/side raises/trunk twists/25lb 2x20
- roman chair situps/trunk twists 3x20
- stretch: toe touch/overhead toe touches 3x30 seconds
- situps/mid crunch 3x15
- mb trunk twists 3x40
- mb fb plank 3x30 sec.
- single leg deadlift on bosu 20lb 3x10
- pullups/dips 3x10
- dragon flags 2x6
- standing lat pulldown 75lb 3x10
Outdoor Long run
1 10:19.3 1.00 10:19
2 9:27.2 1.00 9:27
3 9:40.5 1.00 9:41
4 9:23.8 1.00 9:24
5 9:36.1 1.00 9:36
6 9:29.7 1.00 9:30
7 9:35.2 1.00 9:35
8 9:16.6 1.00 9:17
9 8:32.5 1.00 8:33
10 1:50.2 0.17 10:41
Summary 1:27:11. 09.17 9:30
Statistics: Calories: 992
VO2 Max: 33.9
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| Brooks Pureflow Connect Miles: 9.17 |
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| Weight: 143.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy run/treadmill LTF gym
- 6 miles 7.0/08'34"
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| Brooks Pureflow Connect Miles: 6.00 |
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| Weight: 143.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.25 | 3.00 | 7.25 |
| Speed/Treadmill LTF gym
- 2 mile warmup
- 6x800m (3miles) 8.5/07'03"
- 5x400m (1.25miles rest) 6.0./4.0
- 1 mile cooldown
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| Adidas Adizero Adios 2 Miles: 7.25 |
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| Weight: 144.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Running rest day/Crosstrain
core/flex/stability/power - whirlpool/15 min swim/10 min shootaround for left shin and right elbow pain
- back/side raises 20lb 3x20
- roman chair situp/obique crunches 3x20
- toe touch/over head toe touces 3x30 sec.
- situps x 100
- mb trunk twist 20lb 3x40
- mb/fb single leg plank 3x25 sec.
- single leg deadlift on BOSU 15lb 3x8
- front barbell squat 135lb 4x10
- barbell single leg lunges 135lb 3x10
- single leg box jumps 3x10
- pullups 3x10 (testing right elbow, felt good)
- hanging leg lifts 3x10
- box jumps 3x10
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| Weight: 147.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.50 | 6.00 | 8.50 |
| Indoor Tempo/Treadmill
1.5mile warmup
6mile 7.6/07'53"
1mile cooldown
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| Adidas Adizero Adios 2 Miles: 8.50 |
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| Weight: 144.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy run/Treadmill LTF Gym
- 7.0/08'35"
Strength/cross training
- core/stability
- strength training/upper
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| Brooks Pureflow Connect Miles: 6.00 |
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| Weight: 146.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy run/treadmill LTF Gym
- 6.00m 10'05" HR: 138
Crosstrain session w/Karl:
- back/side raises, pushups/situps 25lb 3x20
- Strength Training/upper body
- Cross train/heavy rope and box jumps (this last part was a beatdown)
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| Brooks Pureflow Connect Miles: 6.00 |
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| Weight: 146.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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Outdoor Long Run. Not ideal conditions for me. Cloudy, cold and wet. New route, from Burr Ridge to Darien. 1 12:57.4 1.00 12:57
2 9:34.3 1.00 9:34
3 9:34.0 1.00 9:34
4 9:15.8 1.00 9:16
5 9:03.5 1.00 9:04
6 9:15.3 1.00 9:15
7 8:30.8 1.00 8:31
8 9:14.9 1.00 9:14
9 9:05.8 1.00 9:06
10 8:27.8 1.00 8:28
Summary 1:35:01.1 10.00 9:30 |
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| Brooks Pureflow Connect Miles: 10.00 |
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| Weight: 146.00 | Calories: 1152.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
| Took advantage of having Monday off by completing a two-a-day session 1. Strength training: 0430 AM (upper/lower) Focus: core/flexibility/stability/strength/power-plyometrics 2. Easy Run: Treadmill 1030 AM 6 miles/50 min./08'20"
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| Brooks Pureflow Connect Miles: 6.00 |
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| Weight: 146.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.50 | 3.00 | 6.50 |
| Speed Treadmill/LTF Gym
Harder effort today, really had to slow it down between intervals draw from the well towards the end.
2.0 mile warmup
3.0 mile 6x800 (1x8.3/7'03")(5x8.6/6'58")
1.5 mile 6x400 (rest)
6.5 mile total
Statistics: Calories: 718
Heart Rate: Average: 156 / Max: 182
VO2 Max: 35.8
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| Brooks Pureflow Connect Miles: 6.50 |
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| Weight: 146.00 | Calories: 684.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Rest day/Strength Training
focus: core/stability/upper strength & lower body power/plyometrics
core:
- back/side raises 3x20
- roman chair situp/oblique crunch 3x20
- hip flexor/extension 67lb 3x20
- 100 situps
- 20lb medicine ball twist 3x40
- medicine/fitness ball plank (double/single leg) 4 sets
- single leg deadlift on BOSU/20lb 3x10
- hanging trunk twist 1x10 (left/right)
upper:
- diamond pushups (single 2x15)
- incline close grip bench 25lb 3x10
- pullups 3x10
- incline flys 25lb 3x10
- single leg lat row 35lb 3x10
lower:
- front barbell squat 135lb 3x10/superset box jumps 3x10
- single leg squat barbell 135lb 3x10/superset single leg box jumps 3x10
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| Weight: 146.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.50 | 6.00 | 8.50 |
| Indoor Tempo/Treadmill
1.5m warmup
6.0m 7.6/07'53"
1.0m cooldown
8 weeks of running to "rebuild the foundation"....It feels like I'm just getting more sore than stronger.
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| Brooks Pureflow Connect Miles: 8.50 |
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| Weight: 146.00 | Calories: 813.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy run/treadmill
- 6.0 miles 7.0/8'34"
Strength training/lower
- core/stability/power
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| Brooks Pureflow Connect Miles: 6.00 |
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| Weight: 146.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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| Brooks Pureflow Connect Miles: 146.00 |
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| Weight: 146.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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| Brooks Pureflow Connect Miles: 8.00 |
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| Weight: 146.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Brooks Pureflow Connect Miles: 6.00 |
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| Weight: 146.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.50 | 3.00 | 6.50 |
| Speed Treadmill/LTF Gym
2.0 mile warmup
3.0 mile 6x800 (1x8.3/7'03")(5x8.6/6'58")
1.5 mile 6x400 (rest)
- stretch
- core/110 situps
- Intervals felt good today, felt smoother and recovery was quicker. Ready to move up to the next rung.
12/11: Next primary goal: 6 mile tempo run at marathon pace by mid Jan.
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| Adidas Adizero Adios 2 Miles: 6.50 |
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| Weight: 146.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Rest day/running
Strength training - upper/lower
Alarm 3:30 AM
Resting HR: 60
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| Weight: 147.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 6.00 | 8.00 |
| tempo/treadmill - 6 miles. 7.6/07'53" |
| Adidas Adizero Adios 2 Miles: 8.00 |
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| Weight: 147.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
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| Brooks Pureflow Connect Miles: 3.00 |
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| Weight: 147.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Brooks Pureflow Connect Miles: 6.00 |
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| Weight: 147.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
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| Brooks Pureflow Connect Miles: 12.00 |
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| Weight: 147.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Brooks Pureflow Connect Miles: 6.00 |
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| Weight: 147.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.50 | 3.00 | 5.50 |
| speed/treadmill Intervals 1.5 mile warmup 3 miles/4x1200 (8.6/6'58") 1 mile cooldown
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| Adidas Adizero Adios 2 Miles: 5.50 |
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| Weight: 149.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Brooks Pureflow Connect Miles: 6.00 |
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| Weight: 149.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 6.00 | 8.00 |
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| Adidas Adizero Adios 2 Miles: 8.00 |
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| Weight: 149.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
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|
| Brooks Pureflow Connect Miles: 10.00 |
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| Weight: 149.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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| Brooks Pureflow Connect Miles: 6.00 |
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| Weight: 149.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.50 | 4.00 | 7.50 |
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Speed/ladder workout - 1mile warmup - 400-800-1200-1600-1200-800-400 (4mi.) w/400 recovery (1.5mi.) - 1 mile cooldown
crosstrain: upper/core strength training |
| Adidas Adizero Adios 2 Miles: 7.50 |
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| Weight: 148.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 140.42 | 46.00 | 186.42 |
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| Brooks Pureflow Connect Miles: 273.17 | Adidas Adizero Adios 2 Miles: 51.25 |
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| Weight: 146.48 | Calories: 2649.00 | |
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