| 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 | | 1023.43 | 401.04 | 1424.47 |
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| Asics Gel Nimbus 13 (White/Blue) Miles: 125.64 | Asics Gel Nimbus 13 (Grey/Fire) Miles: 292.02 | Asics Gel-DS Trainer 17 Miles: 567.06 | Adidas Adizero Adios 2 Miles: 299.83 | Brooks Pureflow Connect Miles: 279.17 |
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| Weight: 144.41 | Calories: 98939.00 | |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Building the Base.
Indoor run/ LTF Fitness
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| Asics Gel Nimbus 13 (White/Blue) Miles: 7.00 |
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| Weight: 149.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Indoor run, Esplanade Fitness |
| Asics Gel Nimbus 13 (White/Blue) Miles: 7.00 |
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| Weight: 149.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Indoor run: Esplanade Fitness |
| Asics Gel Nimbus 13 (White/Blue) Miles: 7.00 |
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| Weight: 149.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.00 | 2.00 | 3.00 |
| Indoor run at Esplanade Fitness 60 min. Lower body/ core training
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| Asics Gel Nimbus 13 (White/Blue) Miles: 3.00 |
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| Weight: 149.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Outdoor run down Madison path.
Splits
1 | 9:13 | 9'13"/mi | | 2 | 18:10 | 8'57"/mi | | 3 | 27:53 | 9'43"/mi | | 4 | 37:34 | 9'41"/mi | | 5 | 47:10 | 9'36"/mi | | 6 | 57:33 | 10'23"/mi | | 7 | 1:07:32 | 9'59"/mi | | 8 | 1:16:48 | 9'16"/mi |
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| Asics Gel Nimbus 13 (Grey/Fire) Miles: 8.00 |
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| Weight: 149.00 | Calories: 862.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Upper body strength training at LTF w/ my brother in law Karl. First workout together for 2012. |
| Weight: 149.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Switching from Marathon mode to cross training.
1 hr 10 min on Sping bike. 30 min core/ 30 min lower body strength training.
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| Weight: 149.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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Cross train mode 50 min. core & upper body strength training Bench flat/Incline, pullups 25 min. swim Lunchbreak: 30 min. swim
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Went into Orthopaedics this morning to get my knee checked out due to some discomfort I was feeling the past few weeks. X-rays came back negative but I'm still a little concerned whenever I experience some type of new pain. Moving forward with caution.
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Cross Training continues. Goal today strengthening left knee & to push myself in the pool.
Esplanade Fitness, 630 am 60 min.
- Single leg raises, Back extensions, Single leg squats, bench step ups, - Roman-chair leg lifts, oblique crunches x 20. - 100 situps, 3 x20 medicine ball oblique twists. - 25 min swim.
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 40 min upper body/core strength training Dumbell press, Dips, pullups Roman chair situps 6 mile run on treadmill.
Lunchtime: 25 min swim |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 6.00 |
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| Weight: 149.00 | Calories: 700.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 40 min core upper body strength training. Back raises/push ups/pullups/Leg extensions/lunges/trunk twists
Ending morning workout with 6 mile slow run on treadmill 60 min. at physical therapy for Knee/lower extremities. Lunchbreak: swim 25 min.
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| Asics Gel Nimbus 13 (Grey/Fire) Miles: 6.00 |
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| Weight: 149.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
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Not easy today. Indoor run at LTF Romeoville. 7 miles. A little difficult this morning, did not feel a good rhythm mechanically. Breathing was also a tougher. I met up with my fellow comrade Karl for our usual routine. 90 min. of upper body weights/core training.
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| Asics Gel Nimbus 13 (Grey/Fire) Miles: 7.00 |
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| Weight: 149.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
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Indoor run at Esplanade Fitness; 6:30 AM. First time running in molded insoles I went out and got yesterday.
Original goal today was to do 8 miles but I was experiencing discomfort in my left knee that would not go away this time so I cut it short at 5 miles and decided to swim in the pool for about 25 minutes.
60 min. of Physical Therapy after work at Hinsdale Orthopaedics
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| Asics Gel Nimbus 13 (White/Blue) Miles: 5.00 |
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| Weight: 150.00 | Calories: 150.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| The left knee was still a little sore from yesterday so I decided to ease into the run by stretching and doing some of my core workouts prior to the run. Maintained a slower pace to concentrate on the mechanics, i.e. the foot strike. I'm now thinking the probable cause of my knee pain is my left foot turning a little more inward on the pickup. Felt a tweak in the knee in the middle of the run but was able to run through and finish at my normal pace. |
| Asics Gel Nimbus 13 (White/Blue) Miles: 6.00 |
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| Weight: 149.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Upper body and core strength training at LTF. 430-540 AM
PT Therapy - 7- 8 am.
Lunchtime: 25 min swim. *Reached my longest lap count at 6. Awesome.*
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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Indoor run on Treadmill at Esplanade Fitness, 6:30 AM - Felt good this morning. It might be a combination of a day of rest, the physical therapy from yesterday or the new insoles but my breathing was good. The legs were a little more responsive so I ran a little faster, focusing on the mechanics, keeping the left knee aligned during the foot strike. Go go go.... Lunchtime: 25 min. swim.
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| Asics Gel Nimbus 13 (White/Blue) Miles: 8.00 |
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| Weight: 149.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 1.00 | 7.00 |
| Indoor run at LTF fitness. 0600 AM |
| Asics Gel Nimbus 13 (White/Blue) Miles: 7.00 |
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| Weight: 149.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Indoor run at LTF gym. 0700 AM. |
| Asics Gel Nimbus 13 (White/Blue) Miles: 8.00 |
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| Weight: 147.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Indoor run, LTF gym. 0530 AM |
| Asics Gel Nimbus 13 (White/Blue) Miles: 7.00 |
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| Weight: 147.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Indoor run, LTF gym 0530. Cut the run short due to tightness in left calf that never went away.
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| Asics Gel Nimbus 13 (White/Blue) Miles: 4.00 |
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| Weight: 0.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Treadmill run. Hotel, ST Louis MO. 0600 AM |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 3.00 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Treadmill, Hotel, ST Louis MO. 3 M in the morning and 4 M after work. |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 7.00 |
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| Weight: 0.00 | Calories: 148.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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| Asics Gel Nimbus 13 (Grey/Fire) Miles: 8.00 |
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| Weight: 148.00 | Calories: 860.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
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Outdoor run down Madison.
Splits
| 1 | 11:05 | 11'05"/mi | | 2 | 22:16 | 11'11"/mi | | 3 | 33:52 | 11'36"/mi | | 4 | 44:51 | 10'59"/mi | | 5 | 55:57 | 11'06"/mi | | 6 | 1:06:44 | 10'47"/mi | | 7 | 1:17:52 | 11'08"/mi | | 8 | 1:28:46 | 10'54"/mi |
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| Asics Gel Nimbus 13 (Grey/Fire) Miles: 8.00 |
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| Weight: 148.00 | Calories: 860.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| Treadmill run at LTF gym. 0530 AM. |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 9.00 |
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| Weight: 148.00 | Calories: 960.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 1.00 | 9.00 |
| Treadmill run at LFT gym. 0530 AM |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 9.00 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| Treadmill run, LFT Gym: 0530 AM. |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 9.00 |
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| Weight: 148.00 | Calories: 960.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| Treadmill Run, LFT Gym. 0530 AM. |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 9.00 |
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| Weight: 148.00 | Calories: 960.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 6.00 | 10.00 |
| Treadmill Run; LFT Gym. |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 10.00 |
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| Weight: 147.00 | Calories: 1050.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 2.00 | 10.00 |
| Treadmill Run at LFT Gym. 0530 AM. Slowly building back the base. |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 10.00 |
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| Weight: 148.00 | Calories: 1050.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.77 | 2.00 | 4.77 |
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Indoor 40 min tempo run at LFT gym. 0530 AM.
20 min. pace at 07'30"
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| Asics Gel Nimbus 13 (Grey/Fire) Miles: 4.77 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Treadmill run, LTF Gym. 0515 AM |
| Asics Gel Nimbus 13 (White/Blue) Miles: 10.00 |
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| Weight: 147.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.70 | 4.70 |
| Tempo run on Treadmill. LTF gym. 0520 AM |
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 4.70 |
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| Weight: 147.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
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Outdoor Run, Hinsdale South Track, 0103 PM
Splits: | 1 | 10:56 | 10'56"/mi | | 2 | 21:30 | 10'34"/mi | | 3 | 32:19 | 10'49"/mi | | 4 | 43:29 | 11'10"/mi | | 5 | 55:20 | 11'51"/mi | | 6 | 1:07:21 | 12'01"/mi |
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| Asics Gel Nimbus 13 (White/Blue) Miles: 6.00 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
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Outdoor Long Run, Centennial Trail (Western Springs) 0247PM Splits | 1 | 10:33 | 10'33"/mi | | 2 | 20:55 | 10'22"/mi | | 3 | 31:40 | 10'45"/mi | | 4 | 42:30 | 10'50"/mi | | 5 | 53:35 | 11'05"/mi | | 6 | 1:04:52 | 11'17"/mi | | 7 | 1:17:27 | 12'35"/mi | | 8 | 1:29:21 | 11'54"/mi | | 9 | 1:41:24 | 12'03"/mi | | 10 | 1:53:35 | 12'11"/mi | | 11 | 2:06:04 | 12'29"/mi | | 12 | 2:18:12 | 12'08"/mi | | 13 | 2:29:13 | 11'01"/mi |
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| Asics Gel Nimbus 13 (White/Blue) Miles: 13.00 |
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| Weight: 148.00 | Calories: 1397.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 1.00 | 2.50 |
| Core/lower body strength training, LTF Gym. 0530 AM |
| Asics Gel-DS Trainer 17 Miles: 2.50 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Treadmill Run, LTF gym. 0513 AM. 60 min core/upper body strength training. Chest (Flat) 1 x 10(135) 3 x 4 (185) Pullups 3 x 10 Leg press 1 x 15 (135), 2 x 10 (270)
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| Asics Gel-DS Trainer 17 Miles: 5.00 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 1.00 | 7.00 |
| Treadmill run, LTF gym 0530 AM. 30 min. of core exercises
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| Asics Gel-DS Trainer 17 Miles: 7.00 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.60 | 4.60 |
| 40 min Tempo Run (Treadmill), LTF Gym. 0530 AM 10min/20 min.-07'30"/10/min 40 min. core/lower body strength training.
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| Asics Gel-DS Trainer 17 Miles: 4.60 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| Outdoor run, Centennial Trail, 1:35 PM 2:46:17 Splits | 1 | 10:56 | 10'56"/mi | | 2 | 21:43 | 10'47"/mi | | 3 | 33:41 | 11'58"/mi | | 4 | 44:56 | 11'15"/mi | | 5 | 56:30 | 11'34"/mi | | 6 | 1:07:49 | 11'19"/mi | | 7 | 1:20:02 | 12'13"/mi | | 8 | 1:34:45 | 14'43"/mi | | 9 | 1:46:13 | 11'28"/mi | | 10 | 1:57:53 | 11'40"/mi | | 11 | 2:10:00 | 12'07"/mi | | 12 | 2:22:06 | 12'06"/mi | | 13 | 2:34:09 | 12'03"/mi | | 14 | 2:45:52 | 11'43"/mi |
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| Asics Gel-DS Trainer 17 Miles: 14.00 |
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| Weight: 148.00 | Calories: 1506.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Recovery run on treadmill. LTF gym, 0530 AM. 45 min core/leg exercises.
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| Asics Gel-DS Trainer 17 Miles: 3.00 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.60 | 4.60 |
| Tempo Run, treadmill, LTF gym, 0530 AM 10min/ 20min (07'30")/5 min 45 min. upper body strength training
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| Asics Gel-DS Trainer 17 Miles: 4.60 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 60 min core/lower body strengthening - box jumps, 3 x10
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| Asics Gel-DS Trainer 17 Miles: 3.00 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| Treadmill run, LFT gym, 0530 AM. |
| Asics Gel-DS Trainer 17 Miles: 8.00 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.00 | 4.00 |
| Upper body/core strength training 0515 AM Tempo Run, Madison St 1026 AM Splits
| MILE | TIME | AVG.PACE |
|---|
| 1 | 9:32 | 9'32"/mi | | 2 | 17:44 | 8'12"/mi | | 3 | 25:58 | 8'14"/mi | | 4 | 35:44 | 9'46"/mi
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| Asics Gel-DS Trainer 17 Miles: 4.00 |
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| Weight: 148.00 | Calories: 430.00 |
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| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| Long run, Madison Trail 0714 AM 2:50:24 10'39" 1 9:48 9'48"/mi 2 20:13 10'25"/mi 3 30:44 10'31"/mi 4 40:35 9'51"/mi 5 51:02 10'27"/mi 6 1:01:32 10'30"/mi 7 1:12:17 10'45"/mi 8 1:23:25 11'08"/mi 9 1:34:42 11'17"/mi 10 1:45:17 10'35"/mi 11 1:55:26 10'09"/mi 12 2:05:53 10'27"/mi 13 2:17:08 11'15"/mi 14 2:28:00 10'52"/mi 15 2:39:10 11'10"/mi 16 2:50:20 11'10"/mi
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| Asics Gel-DS Trainer 17 Miles: 16.00 |
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| Weight: 148.00 | Calories: 1718.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Treadmill run LTF, 0525 AM |
| Asics Gel-DS Trainer 17 Miles: 10.00 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Treadmill run, LTF Gym, 0525 AM |
| Asics Gel-DS Trainer 17 Miles: 10.00 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 1.10 | 2.60 | 3.70 |
| Tempo Run/Treadmill LTF Gym, 0515 AM 50 min. Core/Upper body strength training.
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| Asics Gel-DS Trainer 17 Miles: 3.70 |
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| Weight: 148.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.16 | 1.00 | 6.16 |
| Treadmill run, LTF Gym, 0530 AM |
| Asics Gel-DS Trainer 17 Miles: 6.16 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.70 | 4.70 |
| Tempo/Treadmill run, LTF Gym, 0520 AM. 60 min. Core/upper/lower body strength training
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| Asics Gel-DS Trainer 17 Miles: 4.70 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 18.00 | 0.00 | 18.00 |
| Long Run, Centennial Trail 0704AM Splits 11'47"
| MILE | TIME | AVG.PACE |
|---|
| 1 | 11:06 | 11'06"/mi | | 2 | 22:13 | 11'07"/mi | | 3 | 34:01 | 11'48"/mi | | 4 | 45:53 | 11'52"/mi | | 5 | 57:17 | 11'24"/mi | | 6 | 1:08:57 | 11'40"/mi | | 7 | 1:20:51 | 11'54"/mi | | 8 | 1:33:15 | 12'24"/mi | | 9 | 1:45:21 | 12'06"/mi | | 10 | 1:58:43 | 13'22"/mi | | 11 | 2:11:04 | 12'21"/mi | | 12 | 2:25:04 | 14'00"/mi | | 13 | 2:37:01 | 11'57"/mi | | 14 | 2:48:44 | 11'43"/mi | | 15 | 3:00:03 | 11'19"/mi | | 16 | 3:11:50 | 11'47"/mi | | 17 | 3:22:28 | 10'38"/mi | | 18 | 3:32:06 | 9'38"/mi
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| Asics Gel-DS Trainer 17 Miles: 18.00 |
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| Weight: 148.00 | Calories: 1933.00 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 1.00 | 5.00 |
| Treadmill, Holiday INN Express, Manchester NH |
| Asics Gel-DS Trainer 17 Miles: 5.00 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.40 | 4.40 |
| Tempo run, treadmill, Holiday Inn Express, Manchester, NH |
| Asics Gel-DS Trainer 17 Miles: 4.40 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
| First 20 Miler this season, Centennial Trail (Willow Springs) 7:41 AM. 11'07" Splits | MILE | TIMESplit | AVGPACE |
|---|
| 1 | 9:44 | 9'44"/mi | | 2 | 19:16 | 9'32"/mi | | 3 | 29:16 | 10'00"/mi | | 4 | 38:50 | 9'34"/mi | | 5 | 49:31 | 10'41"/mi | | 6 | 59:32 | 10'01"/mi | | 7 | 1:09:49 | 10'17"/mi | | 8 | 1:20:18 | 10'29"/mi | | 9 | 1:30:30 | 10'12"/mi | | 10 | 1:40:53 | 10'23"/mi | | 11 | 1:52:11 | 11'18"/mi | | 12 | 2:03:18 | 11'07"/mi | | 13 | 2:14:56 | 11'38"/mi | | 14 | 2:26:29 | 11'33"/mi | | 15 | 2:38:59 | 12'30"/mi | | 16 | 2:51:34 | 12'35"/mi | | 17 | 3:04:31 | 12'57"/mi | | 18 | 3:17:11 | 12'40"/mi | | 19 | 3:30:28 | 13'17"/mi | | 20 | 3:42:18 | 11'50"/mi
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|
| Asics Gel-DS Trainer 17 Miles: 20.00 |
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| Weight: 148.00 | Calories: 2148.00 |
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Outdoor run, Madison St. 0729 AM Splits (09'41")
| MILE | TIME | AVG.PACE |
|---|
| 1 | 10:01 | 10'01"/mi | | 2 | 19:29 | 9'28"/mi | | 3 | 29:15 | 9'46"/mi | | 4 | 39:01 | 9'46"/mi | | 5 | 48:56 | 9'55"/mi | | 6 | 59:12 | 10'16"/mi | | 7 | 1:08:41 | 9'29"/mi | | 8 | 1:18:15 | 9'34"/mi | | 9 | 1:27:57 | 9'42"/mi | | 10 | 1:36:50 | 8'53"/mi
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| Asics Gel-DS Trainer 17 Miles: 10.00 |
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| Weight: 147.00 | Calories: 1074.00 |
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 3.00 | 5.00 |
| 1st set of Mile Repeats of the season.
Centennial Trail (Willow Springs) 0304 PM Splits
| 1 | 0:00-11:13 | 11'11"/mi | | 2 | 13:47-21:18 | 7'30"/mi | | 3 | 24:35-32:27 | 7'51"/mi | | 4 | 36:04-43:59 | 7'55"/mi | | 5 | 47:17-50:14 | 12'09"/mi |
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| Asics Gel-DS Trainer 17 Miles: 5.00 |
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| Weight: 148.00 | Calories: 587.00 |
|
| | Slow miles | Fast miles | Total Distance | | 5.00 | 3.00 | 8.00 |
| Treadmill, LTF Gym. 0530 AM |
| Asics Gel-DS Trainer 17 Miles: 8.00 |
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| Weight: 148.00 | Calories: 0.00 |
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 1.00 | 10.00 |
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Outdoor run, Madison St. 0710 AM
Upper body strength training, LTF Gym, 0530 AM Splits | 1 | 9:39 | 9'39"/mi | | 2 | 19:15 | 9'36"/mi | | 3 | 29:04 | 9'49"/mi | | 4 | 38:46 | 9'42"/mi | | 5 | 48:19 | 9'33"/mi | | 6 | 59:09 | 10'50"/mi | | 7 | 1:09:19 | 10'10"/mi | | 8 | 1:19:32 | 10'13"/mi | | 9 | 1:29:19 | 9'47"/mi | | 10 | 1:38:30 | 9'11"/mi |
|
| Asics Gel-DS Trainer 17 Miles: 10.00 |
|
| Weight: 0.00 | Calories: 1119.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.40 | 4.40 |
| Tempo run on treadmill, LTF Gym 0530 AM 50 min. core/stability lower body strength training.
|
| Asics Gel-DS Trainer 17 Miles: 4.40 |
|
| Weight: 148.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.00 | 4.00 |
| 30 min core/stability 15 min swim
|
| Asics Gel-DS Trainer 17 Miles: 4.00 |
|
| Weight: 148.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 15.00 | 3.00 | 18.00 |
| Long run, Centennial Trail (Willow Springs) - First long run with Rudy
1 | 9:29 | 9'29"/mi | | 2 | 18:36 | 9'07"/mi | | 3 | 28:11 | 9'35"/mi | | 4 | 37:55 | 9'44"/mi | | 5 | 47:43 | 9'48"/mi | | 6 | 57:58 | 10'15"/mi | | 7 | 1:07:33 | 9'35"/mi | | 8 | 1:17:16 | 9'43"/mi | | 9 | 1:25:28 | 8'12"/mi | | 10 | 1:42:06 | 16'38"/mi | | 11 | 1:46:07 | 4'01"/mi | | 12 | 1:56:30 | 10'23"/mi | | 13 | 2:05:52 | 9'22"/mi | | 14 | 2:16:02 | 10'10"/mi | | 15 | 2:25:11 | 9'09"/mi | | 16 | 2:33:24 | 8'13"/mi | | 17 | 2:41:11 | 7'47"/mi | | 18 | 2:49:08 | 7'57"/mi |
|
| Asics Gel-DS Trainer 17 Miles: 18.00 |
|
| Weight: 148.00 | Calories: 2015.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.60 | 4.60 |
| Indoor Tempo run on treadmill, LFT gym. 0530 AM 50 min. lower body/core/stability strength training.
|
| Asics Gel-DS Trainer 17 Miles: 4.60 |
|
| Weight: 148.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Indoor run, treadmill, LTF Gym. 0530 AM 45 min upper body/core strength training
|
| Asics Gel-DS Trainer 17 Miles: 7.00 |
|
| Weight: 148.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 0530 AM, LTF Gym: Decided to hold off on Tempo run due to soreness. 60 min core/stability training. 15 min. swim
|
| Weight: 143.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.70 | 4.70 |
| Tempo run, LTF Gym, 0530 AM 50 min core/stability strength training, 20 min swim
|
| Asics Gel-DS Trainer 17 Miles: 4.70 |
|
| Weight: 144.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
| Long run with Rudy G. Centennial (Willow Springs) 0625 AM Splits | MILE | TIME | AVG.PACE |
|---|
| 1 | 9:18 | 9'18"/mi | | 2 | 18:24 | 9'06"/mi | | 3 | 27:39 | 9'15"/mi | | 4 | 36:52 | 9'13"/mi | | 5 | 46:14 | 9'22"/mi | | 6 | 55:43 | 9'29"/mi | | 7 | 1:05:24 | 9'41"/mi | | 8 | 1:15:04 | 9'40"/mi | | 9 | 1:24:49 | 9'45"/mi | | 10 | 1:35:12 | 10'23"/mi | | 11 | 1:47:34 | 12'22"/mi | | 12 | 1:57:56 | 10'22"/mi | | 13 | 2:08:16 | 10'20"/mi | | 14 | 2:18:57 | 10'41"/mi | | 15 | 2:31:58 | 13'01"/mi | | 16 | 2:42:50 | 10'52"/mi | | 17 | 2:51:50 | 9'00"/mi | | 18 | 3:00:36 | 8'46"/mi | | 19 | 3:10:48 | 10'12"/mi | | 20 | 3:20:53 | 10'05"/mi |
|
| Asics Gel-DS Trainer 17 Miles: 20.00 |
|
| Weight: 143.00 | Calories: 2239.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.70 | 4.70 |
|
Tempo Run, LFT Gym
50 min core/stability strength training |
| Asics Gel-DS Trainer 17 Miles: 4.70 |
|
| Weight: 144.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
|
Coastline, Carlsbad, CA
Splits: 1st run: 06:24 | 1 | 10:25 | 10'25"/mi | | 2 | 21:12 | 10'47"/mi | | 3 | 31:24 | 10'12"/mi | | 4 | 41:08 | 9'44"/mi | | 5 | 51:47 | 10'39"/mi | | 6 | 1:01:54 | 10'07"/mi | | 7 | 1:11:29 | 9'35"/mi | | 8 | 1:20:59 | 9'30"/mi | | 9 | 1:31:06 | 10'07"/mi | | 10 | 1:40:15 | 9'09"/mi |
2nd run: 18:19 (After work)
| 1 | 10:03 | 10'03"/mi | | 2 | 20:55 | 10'52"/mi | | 3 | 33:06 | 12'11"/mi | | 4 | 42:28 | 9'22"/mi | | 5 | 51:00 | 8'32"/mi | | 6 | 59:05 | 8'05"/mi |
|
| Asics Gel-DS Trainer 17 Miles: 16.00 |
|
| Weight: 144.00 | Calories: 1792.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
|
Coastline, Carlsbad CA Splits | 1 | 9:42 | 9'42"/mi | | 2 | 19:49 | 10'07"/mi | | 3 | 29:15 | 9'26"/mi | | 4 | 39:05 | 9'50"/mi | | 5 | 48:45 | 9'40"/mi | | 6 | 58:13 | 9'28"/mi | | 7 | 1:07:34 | 9'21"/mi | | 8 | 1:16:52 | 9'18"/mi |
|
| Asics Gel-DS Trainer 17 Miles: 8.00 |
|
| Weight: 144.00 | Calories: 895.00 |
|
| | Slow miles | Fast miles | Total Distance | | 4.19 | 0.00 | 4.19 |
|
Coastline, Carlsbad, CA
Splits | 1 | 10:40 | 10'40"/mi | | 2 | 20:59 | 10'19"/mi | | 3 | 30:31 | 9'32"/mi | | 4 | 39:30 | 8'59"/mi |
|
| Asics Gel-DS Trainer 17 Miles: 4.19 |
|
| Weight: 144.00 | Calories: 469.00 |
|
| | Slow miles | Fast miles | Total Distance | | 18.00 | 0.00 | 18.00 |
| Long Run w/ Rudy G, Centennial Trail (Western Springs)
Splits
1 | 9:21 | 9'21"/mi | | 2 | 18:11 | 8'50"/mi | | 3 | 27:10 | 8'59"/mi | | 4 | 36:16 | 9'06"/mi | | 5 | 45:11 | 8'55"/mi | | 6 | 53:54 | 8'43"/mi | | 7 | 1:02:53 | 8'59"/mi | | 8 | 1:11:42 | 8'49"/mi | | 9 | 1:20:08 | 8'26"/mi | | 10 | 1:30:17 | 10'09"/mi | | 11 | 1:40:11 | 9'54"/mi | | 12 | 1:50:12 | 10'01"/mi | | 13 | 2:00:28 | 10'16"/mi | | 14 | 2:11:06 | 10'38"/mi | | 15 | 2:22:09 | 11'03"/mi | | 16 | 2:33:35 | 11'26"/mi | | 17 | 2:44:26 | 10'51"/mi | | 18 | 2:55:17 | 10'51"/mi |
|
| Asics Gel-DS Trainer 17 Miles: 18.00 |
|
| Weight: 144.00 | Calories: 1975.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.40 | 4.40 |
| 40 min Tempo run, Treadmill, LFT gym 60 core/stability lower body strength training
|
| Asics Gel-DS Trainer 17 Miles: 4.40 |
|
| Weight: 144.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 3.00 | 5.00 |
| Intervals on Treadmill, LFT Gym 0530 AM 70 min core/stability upper body strength training
|
| Asics Gel-DS Trainer 17 Miles: 5.00 |
|
| Weight: 144.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 1.00 | 7.00 |
| Outdoor Run, Madison Path, 06:15 AM
Splits
| 1 | 9:59 | 9'59"/mi | | 2 | 19:29 | 9'30"/mi | | 3 | 29:16 | 9'47"/mi | | 4 | 39:02 | 9'46"/mi | | 5 | 48:27 | 9'25"/mi | | 6 | 57:35 | 9'08"/mi | | 7 | 1:05:59 | 8'24"/mi |
|
| Asics Gel-DS Trainer 17 Miles: 7.00 |
|
| Weight: 144.00 | Calories: 768.00 |
|
| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
|
Centennial Trail (Western Springs) 0635 AM Splits/ Avg Pace 09'22"
| 1 | 9:30 | 9'30"/mi | | 2 | 18:19 | 8'49"/mi | | 3 | 27:48 | 9'29"/mi | | 4 | 36:59 | 9'11"/mi | | 5 | 46:22 | 9'23"/mi | | 6 | 55:17 | 8'55"/mi | | 7 | 1:04:59 | 9'42"/mi | | 8 | 1:14:56 | 9'57"/mi | | 9 | 1:24:43 | 9'47"/mi | | 10 | 1:33:58 | 9'15"/mi | | 11 | 1:43:06 | 9'08"/mi | | 12 | 1:52:24 | 9'18"/mi | | 13 | 2:01:59 | 9'35"/mi | | 14 | 2:11:25 | 9'26"/mi | | 15 | 2:20:55 | 9'30"/mi | | 16 | 2:29:47 | 8'52"/mi |
|
| Asics Gel-DS Trainer 17 Miles: 16.00 |
|
| Weight: 144.00 | Calories: 1755.00 |
|
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Outdoor morning, down Madison Trail 0555 Avg Pace: 09'44"
Splits | 1 | 10:23 | 10'23"/mi | | 2 | 20:29 | 10'06"/mi | | 3 | 30:20 | 9'51"/mi | | 4 | 40:01 | 9'41"/mi | | 5 | 49:55 | 9'54"/mi | | 6 | 59:23 | 9'28"/mi | | 7 | 1:08:06 | 8'43"/mi |
|
| Asics Gel-DS Trainer 17 Miles: 7.00 |
|
| Weight: 144.00 | Calories: 762.00 |
|
| | Slow miles | Fast miles | Total Distance | | 1.60 | 3.00 | 4.60 |
| Morning run on the treadmill. 40 min. core/stability strength exercises 15 min swim.
|
| Asics Gel-DS Trainer 17 Miles: 4.60 |
|
| Weight: 143.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Legs are a little sore from yesterday's run so I went with option 2 and hit the gym.
15 min on spin bike 30 min core exercises
30 min swim.
|
| Weight: 143.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Playing it conservative again this morning and not run.
- 20 min on spin bike - 30 min core exercises
- 20 min swim.
|
| Weight: 143.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 13.00 | 0.00 | 13.00 |
| Last medium long run before race next week. Centennial Trail (Willow Springs) 0649
Splits (09'04")
1 | 9:38 | 9'38"/mi | | 2 | 18:44 | 9'06"/mi | | 3 | 27:45 | 9'01"/mi | | 4 | 36:34 | 8'49"/mi | | 5 | 45:38 | 9'04"/mi | | 6 | 54:36 | 8'58"/mi | | 7 | 1:04:00 | 9'24"/mi | | 8 | 1:13:10 | 9'10"/mi | | 9 | 1:22:05 | 8'55"/mi | | 10 | 1:31:10 | 9'05"/mi | | 11 | 1:40:19 | 9'09"/mi | | 12 | 1:49:17 | 8'58"/mi |
|
| Asics Gel-DS Trainer 17 Miles: 13.00 |
|
| Weight: 143.00 | Calories: 1415.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.30 | 0.00 | 3.30 |
|
LTF Gym, 0600. By the power of Grayskull...... - 20 min spin bike - 30 min run on treadmill (easy) - 30 min core/stability strength training - 20 min swim.
|
| Asics Gel-DS Trainer 17 Miles: 3.30 |
|
| Weight: 141.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Treadmill run, 4 miles 20 min core exercises 15 min swim
|
| Asics Gel-DS Trainer 17 Miles: 4.00 |
|
| Weight: 143.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.00 | 4.00 |
| Outdoor run to Madison (3rd week of tapering)
Splits (08'52")
1 | 9:47 | 9'47"/mi | | 2 | 18:09 | 8'22"/mi | | 3 | 26:42 | 8'33"/mi | | 4 | 35:29 | 8'47"/mi |
|
| Asics Gel-DS Trainer 17 Miles: 4.00 |
|
| Weight: 143.00 | Calories: 432.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 1.00 | 3.00 |
| Treadmill run, LTF gym 0530 AM
30 min core/stability exercises
|
| Asics Gel-DS Trainer 17 Miles: 3.00 |
|
| Weight: 141.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.90 | 0.00 | 2.90 |
| |
| Asics Gel-DS Trainer 17 Miles: 2.90 |
|
| Weight: 142.00 | Calories: 314.00 |
|
| | Race: |
Christie Clinic Illinois Marathon (26.2 Miles) 04:07:42, Place overall: 869 | | Slow miles | Fast miles | Total Distance | | 26.20 | 0.00 | 26.20 |
|
I had plans to write in detail my experience for what I would categorize as a "tuneup" marathon. Just know that it was painful. =)
Avg pace: 09'27"
Splits
1 | 8:37 | 8'37"/mi | | 2 | 17:31 | 8'54"/mi | | 3 | 26:32 | 9'01"/mi | | 4 | 35:22 | 8'50"/mi | | 5 | 43:49 | 8'27"/mi | | 6 | 52:20 | 8'31"/mi | | 7 | 1:01:00 | 8'40"/mi | | 8 | 1:09:24 | 8'24"/mi | | 9 | 1:17:50 | 8'26"/mi | | 10 | 1:26:31 | 8'41"/mi | | 11 | 1:35:00 | 8'29"/mi | | 12 | 1:43:38 | 8'38"/mi | | 13 | 1:52:06 | 8'28"/mi | | 14 | 2:01:15 | 9'09"/mi | | 15 | 2:10:01 | 8'46"/mi | | 16 | 2:18:56 | 8'55"/mi | | 17 | 2:28:29 | 9'33"/mi | | 18 | 2:38:08 | 9'39"/mi | | 19 | 2:48:38 | 10'30"/mi | | 20 | 2:58:49 | 10'11"/mi | | 21 | 3:09:55 | 11'06"/mi | | 22 | 3:21:15 | 11'20"/mi | | 23 | 3:33:04 | 11'49"/mi | | 24 | 3:44:34 | 11'30"/mi | | 25 | 3:55:42 | 11'08"/mi | | 26 | 4:04:49 | 9'07"/mi |
|
| Asics Gel-DS Trainer 17 Miles: 26.20 |
|
| Weight: 142.00 | Calories: 2862.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Day 3 recovery; prepping for speed/strength routine.
Core/Stability/Legs/Plyos
20 min, spin bike, easy pace
Station 1. roman chair leg lifts (abs/obliques)
Station 2. situps 3 x25 seated oblique twists w/medicine ball 3 x 40
Station 3. lunges/calve raises 3 x 10
Station 4. standing leg press 3 x 10
Station 5. Hanging leg extension, 3 x 10, One-arm Kettle bell swing: 3x10. Box jumps 4 x10
10 min swim
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Day 4 recovery; prepping for speed/strength routine.
Core/Stability/Upper body strength training
10 min, spin bike, easy pace
Station 1. back extension/trunk lift and twist 3 x 25.
pushups 3x20, situp 3x20
Station 2. situps 3 x25 seated oblique twists w/medicine ball 3 x 40
Station 3. lunges/calve raises 3 x 10
Station 4. standing leg press 3 x 10
Station 5. Hanging leg extension, 3 x 10, One-arm Kettle bell swing: 3x10. Box jumps 4 x10
10 min swim
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 5.00 | 8.00 |
|
Training begins...
1st outdoor since Illinois marathon. The goal was a 6 mile tempo run to prep for
a 10K in 2 weeks, but my start was too ambitious and the wheels fell off early.
Tempo run pace: 8'42"
Splits
1 8:13 8'13"/mi
2 15:48 7'35"/mi
3 24:12 8'24"/mi
4 32:17 8'05"/mi
5 40:59 8'42"/mi
6 49:21 8'22"/mi
7 58:36 9'15"/mi
8 1:08:49 10'13"/mi
|
| Asics Gel-DS Trainer 17 Miles: 8.00 |
|
| Weight: 142.00 | Calories: 865.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Core/Stability/Legs
- 10 min, spin bike, easy pace
- Station 1. Back extensions 3 x 40
- Station 2. situps 1 x 100 3 x25 seated oblique twists w/medicine ball 3 x 40
medicine ball plank 3 x 30 sec
- Station 3. lunges/calve raises 3 x 10
- Station 4. standing leg press 3 x 10
- Station 5. Hanging leg extension, 3 x 10, One-arm Kettle bell swing: 3x10. Box jumps 4 x10
- 10 min swim
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
core/upper body strength training
- back raises/side raises: 3x30
- cable trunk twists: 3x10
- roman chair leg lifts/oblique twists: 3x25
- cable pull ups/flys: 3x10
- flat dumbell bench/lat row 45lbs 3x10
- incline bench 40lbs 3x10, fly: 30lbs 3x10
- decline bench 135lbs 3x10
- pullups 4x10
- straight arm lat pulldown 3x10
- dragon flags 3x10
- plyo box jumps 1x10 |
| Weight: 141.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.62 | 4.00 | 6.62 |
|
Hinsdale South track, mile repeats
Intervals | 1 | 0:00-7:44 | 7'44"/mi | | 2 | 13:15-21:16 | 8'01"/mi | | 3 | 26:52-34:46 | 7'53"/mi | | 4 | 40:20-47:55 | 7'35"/mi |
|
| Asics Gel-DS Trainer 17 Miles: 6.62 |
|
| Weight: 141.00 | Calories: 603.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
core/upper body strength training
- 10 min spin bike, easy pace
- back raises/side raises: 3x30
- situps 3x25 seated oblique twists w/medicine ball 3x 40
medicine ball plank: 3x30 sec
- cable pull ups/flys: 3x10
- flat bench: 135 3x10 seated crunch 3x20
- incline bench: 135 3x7/Bent over lat row: 45lbs 3x10
- decline bench: 135lbs 3x7
- pullups: 4x10
- straight arm lat pulldown: 3x10
- dips: 3x10
- 5 min swim
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 4.00 | 6.00 |
|
6 mile tempo run on treadmill, LTF gym, 0530AM
4 mile tempo pace: 7'53"
Core/stability/legs
- situps/hanging leg crunch-oblique twist: 3x10.
- roman chair leg extension/oblique twist: 3x20.
- decine pulley sit up: 3x15
- calf extension/single leg press: 3x15
- box jumps 3x10
|
| Asics Gel-DS Trainer 17 Miles: 6.00 |
|
| Weight: 141.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
core/stability/upper body strength training
- 10 min spin bike, easy pace
- back raises/side raises: 3x25
- roman chair leg lifts/oblique twists: 2x25
- situps, hanging leg oblique twists: 3x15
- single leg deadlifts on BOSU 20lb 3x10
- dragon flags: 2x10
- cable pull ups/flys: 3x10
- flat bench: 135 3x10
- incline bench: 135 3x7
- decline bench: 135lbs 3x7
- pullups: 4x10
- dips: 3x10
- dumbell flys: 25lb 3x10
- dumbell shoulder press 30lb 3x10
- dumbell pullover 45lb 2x10
- dumbell lat row 45lb 2x10
- dumbell front/side raises 10lb 3x10
- bicep curl 45 lb 3x10
- straight arm lat pulldown 2x10
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 4.00 | 7.00 |
|
Hinsdale South Track, Mile Repeats 0530AM
Intervals
1 0:00-7:05 7'03"/mi
2 12:48-20:09 7'20"/mi
3 26:09-33:32 7'24"/mi
4 40:01-47:22 7'21"/mi |
| Asics Gel-DS Trainer 17 Miles: 7.00 |
|
| Weight: 142.00 | Calories: 645.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Core/Stability strength routine
30 min bike
Back raise/side raise
Oblique twits 3x25
Dragon flags 3x10
Hanging leg extension/oblique twists
Situps, mid cruch/oblique twists
bosu single leg dead lifts
15 min swim
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Not enough time to run since I'm working this morning; going to Plan B.
core/stability/upper body strength routine
- 10 min spin bike, easy pace
- back raises/side raises: 3x20
- situps, hanging leg oblique twists: 3x15
- dragon flags: 2x10
- cable pull ups/flys: 3x10
- flat bench: 135 3x10
- incline bench: 135 3x7
- pullups: 3x10
- dips: 2x10
- dumbell shoulder press 30lb 3x10
- dumbell lat row 50lb 2x10
- dumbell front/side raises 10lb 1x10
- bicep curl 45 lb 2x10
- straight arm lat pulldown 3x10
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 4.00 | 6.00 |
|
Outside Tempo Run, Hinsdale South Track 0615AM
Splits
1 11:41 11'41"/mi
2 19:46 8'05"/mi
3 27:49 8'03"/mi
4 35:53 8'04"/mi
5 43:48 7'55"/mi
6 54:07 10'19"/mi
|
| Asics Gel-DS Trainer 17 Miles: 6.00 |
|
| Weight: 141.00 | Calories: 645.00 |
|
| | Slow miles | Fast miles | Total Distance | | 1.50 | 1.50 | 3.00 |
|
Indoor Run, LTF Gym
3 miles on the treadmill (1 mile marathon pace 7'13"). Starting to turn the corner with my
Nasal breathing and speed, which is encouraging.
core/stability training
- situps, medicine ball oblique twists (20lb) medicine ball plank (30 sec) 3x20
- single leg deadlifts on BOSU 20lb 3x10
- dragon flags: 3x7
|
| Asics Gel-DS Trainer 17 Miles: 3.00 |
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 3.00 | 5.00 |
|
Hinsdale South Track, Tempo run 0515am
Splits
1 12:26 12'26"/mi
2 20:35 8'09"/mi
3 28:39 8'04"/mi
4 36:19 7'40"/mi
5 47:13 10'54"/mi
Core strengthening
- situps/mid-crunch/oblique twists, 3x20
- medicine-ball plank 3 x 30 sec
- dragon flags 3 x 6
- Hanging "L" 3 x 10 sec |
| Asics Gel-DS Trainer 17 Miles: 5.00 |
|
| Weight: 141.00 | Calories: 538.00 |
|
| | Slow miles | Fast miles | Total Distance | | 1.61 | 3.00 | 4.61 |
| Track, Mile Repeats 0535AM
Intervals
1 0:00-6:51 6'50"/mi
2 9:57-17:14 7'16"/mi
3 20:49-27:55 7'03"/mi
Core/Lower strength training
seated leg curl single/quads 40lb 3x15
seated leg curl hamstrings 40lb 3x15
single leg press 135lb 3x15
calf extensions 135lb 3x15
Dragon Flags 3x6
|
| Asics Gel-DS Trainer 17 Miles: 4.61 |
|
| Weight: 141.00 | Calories: 385.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
|
Indoor Run, LTF Gym
Recovery run, 3 miles on the treadmill (08'30")
Core/Upper strength training
- Roman chair leg lifts/oblique twists 3x20
- Dragon Flags 3x6
- Cable pushups/flys 3x10
- Flat Bench 135lb 2x10
- Incline Bench 135lb 2x7
- Decline Bench 135lb 3x10
- Incline dumbell fly 30lb 2x10
- Dumbell pullover 45lb 2x10
- pullups 4x10
- Dumbell Schwarzenegger press 25 2x10
- Dips 2x10
- Standing Lat pulldown 50lb 4x10
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 3.00 |
|
| Weight: 141.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Core strengthening
- Back extensions/side raise twist 25lb & 10 lb 2x20
- Roman chair leg extenstion/oblique twists 2 x20
- decline cable situps 20lb 3x10
- hanging trunk twist 3x10
- dragon flags 3 x 6
- situps/mid-crunch/oblique twists, 3x20
- medicine-ball plank 3x30 sec
- single leg deadlift/BOSU 17lb 2x10
- single leg lunges 80lb barbell 3x10
- single leg box jumps 3x10
|
| Weight: 141.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 1.00 | 4.00 |
| Indoor run
Splits
1 8:42 8'42"/mi
2 15:25 6'43"/mi
3 23:23 7'58"/mi
4 9:45 9'45"/mi
Core/Stability
- back/side raise/twist 3x20
- single leg deadlifts(BOSU) 3x10
- dragon flags 3x6
- Hanging L's 3x10
|
| Asics Gel-DS Trainer 17 Miles: 4.00 |
|
| Weight: 141.00 | Calories: 500.00 |
|
| | Race: |
Darien Dash 10K (6 Miles) 00:46:42, Place overall: 4, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
|
This race was much harder than I expected. The heat, the hills and the unfamiliarity of the course was confusing the pace somewhere close to the end and I ran most of the race by myself with know one to follow. My goal pace between 6'55"-7'00" was bit more than I could handle, it was tough to maintain a good efficient rhythm throughout the race. I have roughly 2 1/2 weeks to build from this and keep grinding for the next 1/2 marathon. This 10K has shown that I've got some work to do. Overall I'm satisfied with my effort. Its quite a feeling running at top speed with my wife and son cheering me near the finish line.
Splits
1 6:53 6'53"/mi
2 14:13 7'20"/mi
3 21:52 7'39"/mi
4 29:20 7'28"/mi
5 37:08 7'48"/mi
6 44:50 7'42"/mi
|
| Asics Gel-DS Trainer 17 Miles: 6.00 |
|
| Weight: 141.00 | Calories: 680.00 |
|
| | Slow miles | Fast miles | Total Distance | | 1.00 | 2.00 | 3.00 |
|
Indoor Recovery Run, LTF Gym 0513
- 3 miles, treadmill 7.5 (08'00")
Core/upper body strength training
- back extensions/side raises/trunk twists 3x20
- situps/mid crunches/medicine ball twist 3x20
- cable pullups/flys 2x10
- incline bench 135lb 3x8
- pullups 3x10
- incline dumbell flys 30lb 3x10
- dumbell pullovers 50lb 3x10
- dumbell lat rows 50lb 3x 10
- dumbell schwarzenneger press 30lb 3x10
- dips 2x15
- bicep curl 45lb 3x10
- standing lat pulldown 54lb 3x10 |
| Asics Gel-DS Trainer 17 Miles: 3.00 |
|
| Weight: 141.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.71 | 5.00 | 7.71 |
| Indoor run, LTF Gym 0525AM
Treadmill Intervals x 5 (06'53")
core/lower body strength training
- box jumps 4x10
- leg press/calf extensions 135lb 3x10
- dragon flags 3x6
- Hanging L's 3x 10 sec. |
| Asics Gel-DS Trainer 17 Miles: 7.71 |
|
| Weight: 141.00 | Calories: 828.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 6.00 | 8.00 |
|
Outdoor run down Madison path. Had trouble maintaining a good breathing rhythm. Exerted alot of energy for what was suppose to be a recovery run. Sometimes I forget how tough this path can be, as it starts off on a 1/2 mile incline and undulates most of the way. If I push too hard early, my breathing becomes labored, and I suffer. I was basically sucking for air for almost the entire run.
Splits/1:07:06 (08'23")
1 9:03 9'03"/mi
2 17:12 8'09"/mi
3 25:29 8'17"/mi
4 33:55 8'26"/mi
5 42:32 8'37"/mi
6 50:50 8'18"/mi
7 59:08 8'18"/mi
8 1:07:03 7'55"/mi
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 8.00 |
|
| Weight: 142.00 | Calories: 859.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
|
Track/Recovery Run 0524
1 12:32 12'32"/mi
2 21:42 9'10"/mi
3 31:27 9'45"/mi
Gym
- back extensions 4x25
- Dragon Flags 5x6
- Single leg lunges 135lb 3x10
- box jumps 3x10
- single leg press 135lb 3x15
- calf extensions 135lb 3x15
|
| Asics Gel-DS Trainer 17 Miles: 3.00 |
|
| Weight: 0.00 | Calories: 322.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Rest day/core/upperbody strength training
- Back extensions/side raises 25 lbs 3x20
- roman chair situps/trunk twists 3x25
- cable pushups/flys 30lb 3x10
- flat bench 135lb 3x10
- incline bench 125lb 3x10
- decline bennch 135lb 3x10
- pullups 4x10
- incline flys 30lb 3x10
- dumbell pullovers 50lb 3x10
- dumbell lat rows 50 lb 2x10
- dumbel Schwarzenneger press 30lb 3x10
- dips 2x10
- dumbell front/side raises 10lb 3x10
- babrbell curl 55lb 3x10
|
| Weight: 141.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 4.00 | 7.00 |
| Track/Gym session 0556
Tempo/splits
1 10:06 10'06"/mi
2 20:54 10'48"/mi
3 28:16 7'22"/mi
4 35:58 7'42"/mi
5 43:48 7'50"/mi
6 51:27 7'39"/mi
7 1:02:19 10'52"/mi
core/stability/plyos
- situps 3x20/mid-crunch 3x20
- medicine ball trunk twists 20lb 3x20
- plank(medicine ball and fitness ball) 3x30 sec
- single dead lifts (bosu) 3x10
- dragon flags 4x7
- hanging L's 4x10 sec
- box jumps 4x15
- single leg lunges/calf raise 60lb 3x10
- single seated leg press/calf raise 135lb 3x10
|
| Asics Gel-DS Trainer 17 Miles: 7.00 |
|
| Weight: 140.00 | Calories: 751.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Gym 0611
Recovery run/core/upper body strength training
- 3 miles on treadmill
- back extension/side raises
- 100 situps, MB trunk-twists 15lb 3x20, MB/FB plank 3x30
- cable pushups/flys 30lb 3x10
- flat bench press 135lb 3x10
- incline bench press 125lb 3x10
- decline bench press 135lb 3x10
- incline dumbell fly 30 lb 3x10
- pullups 3x10
- dumbell pull over/lat row 50lb 3x10
- dumbell swarzenneger shoulder press 25 lb 3x10
- dips 3x10
- barbell curl 45lb 3x10
- bent over row 20lb 3x10
- Standing iso lat pulldown 54lb 3x10
|
| Asics Gel-DS Trainer 17 Miles: 3.00 |
|
| Weight: 0.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 6.00 | 8.00 |
|
Track/Gym 0602
MB Tempo splits (red)
2 19:51 7'54"/mi
3 27:46 7'55"/mi
4 35:48 8'02"/mi
5 44:09 8'21"/mi
6 52:25 8'16"/mi
7 1:00:41 8'16"/mi
Core/stability/speed
situps/mid-crunch/30lbMB trunk-twists 3x20 each
MB/FB Plank 3x30 seconds
box jumps 3x15
single seated leg press/calf raises 90lb 3x15
seated leg press (both)/calf raises 270lb 3x10
dragon flags 3x7
hanging pullup/leg extensions 2x10
|
| Asics Gel-DS Trainer 17 Miles: 8.00 |
|
| Weight: 141.00 | Calories: 752.00 |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 6.00 | 10.00 |
| Outdoor run down Madison TNB 0538
Splits
1 9:54 9'54"/mi
2 19:05 9'11"/mi
3 27:54 8'49"/mi
4 36:29 8'35"/mi
5 45:13 8'44"/mi
6 54:17 9'04"/mi
7 1:03:05 8'48"/mi
8 1:11:43 8'38"/mi
9 1:20:17 8'34"/mi
10 1:28:28 8'11"/mi
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 10.00 |
|
| Weight: 141.00 | Calories: 1074.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.75 | 3.25 | 6.00 |
| Track/Gym 0534AM
-1mile warmup/10 min. speed drills
Intervals/Splits
1 0:00-6:18 6'17"/mi
2 9:48-16:33 6'44"/mi
3 19:53-27:05 7'12"/mi
4 32:33-34:39 7'44"/mi
Core/strength/speed
- box jumps/leg press
- dragon flags 3x6
Cut the training session short due to PF pain in the left heel, just couldn't overcome it.
Live to run another day. |
| Asics Gel-DS Trainer 17 Miles: 6.00 |
|
| Weight: 141.00 | Calories: 429.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Gym/Recovery 0510AM
- 35 min bike, moderate pace
core/stability
1. situps 3x25
2. mid crunch 3x25
3. MB twists 3x40
4. MB/FB plank 3x30+sec.
5. dragon flags 3x6
- 400 m swim
|
| Weight: 141.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Gym/Recovery 0505AM
- 40 min bike, moderate pace
core workout
1. lower back extensions 2x50
2. Hanging leg raises 2x10
3. decline cable situps 20lb 4x10
4. hanging trunk twists left/right 2x10
5. dragon flags 3x6
- 500 m swim
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Gym/recovery 0440
- 20 min bike, easy pace
core
lower back extension 10,25lb 3x20
side raises 25lb 3x20/trunk twists 10lb3x20
situps/push-ups 3x20
roman chair situps/trunk twists 3x20
Upper body
cable pullups/flys 25lb 3x10
flat bench 135lb 2x10, 125lb 1x10
pullups 4x10
incline bench 125lb 3x10
decline bench 135lb 3x10
incline dumbell flys 25lb 3x10
dumbell pullovers/lat row 50lb 2x10
dumbell shoulder shrugs 50lb 3x10
dumbell schwarzenneger press 25lb 2x10
dumbell curl 20lb 2x10
standing lat pulldown 20lb 2x10
|
| Weight: 141.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 6.00 | 8.00 |
| Outdoor run/Centennial Trail 0618AM
-10 min speed drills
Tempo/Splits
1 9:44 9'44"/mi
2 17:35 7'51"/mi
3 25:13 7'38"/mi
4 33:03 7'50"/mi
5 41:06 8'03"/mi
6 48:58 7'52"/mi
7 56:45 7'47"/mi
8 1:07:16 10'31"/mi
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 8.00 |
|
| Weight: 141.00 | Calories: 854.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Gym/recovery/strength training
- 10 min bike, easy pace
Core
- lower back extensions, 25lb 3x25
- side raises, 25lb 3x25
- situps/pushups 3x25
- hanging trunk twists 3x10
- dragon flags 3x7
Upper
- cable pushups/fly, 30lb 3x10
- incline bench 135lb 2x10, 125lb 1x10
- pullups 3x10
- arnold shoulder press 35lb 3x10
- dips 3x10
- dumbell pullovers/lat row 50lb 3x10
- shoulder shrugs 50lb 3x10
- dumbell (delt) front-side raises 3x10
- dumbell bent-over row 20lb 3x10
- dumbell curl 20lb 3x10
- standing lat pulldown 40lb 3x10
|
| Weight: 141.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 4.00 | 6.00 |
| Outdoor Run/Centennial Trail 0534 AM
- 10 speed drills
Splits
1 9'45"/mi
2 8'05"/mi
3 7'26"/mi
4 7'36"/mi
5 7'57"/mi
6 9'49"/mi
Gym/Core
- 20lb MB twists 2x40
- MB/FB plank 2x30 sec
- Single leg deadlifts/Bosu 20lb 2x10
- Dragon Flags 3x7
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 6.00 |
|
| Weight: 141.00 | Calories: 643.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Gym/recovery/strength training
- 10 min bike, easy pace
core
- lower back extensions, 25lb 3x25
- side raises, 25lb 3x25
- situps/midcrunch 3x25
- MB trunk twists 16lb 3x40
- MB/FB plank 3x30sec
- dragon flags 2x10,1x7
upper
- cable pushups/fly, 30lb 3x10
- incline bench 135lb 2x10, 125lb 1x10
- pullups 3x10
- military press 115lb 2x10 105 1x10
- arnold shoulder press 35lb 3x10
- dips 3x10
- dumbell pullovers/lat row 50lb 3x10
- shoulder shrugs 50lb 3x10
- dumbell (delt) front-side raises 3x10
- dumbell bent-over row 20lb 3x10
- dumbell curl 20lb 3x10
- standing lat pulldown 40lb 3x10
|
| Weight: 141.00 | Calories: 0.00 |
|
| | Race: |
2012 Allstate Life InsuranceSM Chicago 13.1 Marathon (13.1 Miles) 02:08:23, Place overall: 1329, Place in age division: 146 | | Slow miles | Fast miles | Total Distance | | 10.10 | 3.00 | 13.10 |
|
The horse is made ready for the day of battle, but victory rests with the Lord.-Proverbs 21:31
With that said, this turned out to be a terrible race. Aggravating pain in my left heel that
occurred a week prior, I couldn't put anything on it after the 3rd mile and started losing speed and was beginning to wonder if I could finish. I think after the 6th mile I got over the initial disappointment, decided to finish the race and stay positive and eventually had enough to muster a strong finish for me. Its just a bitter lesson learned to let the body heal and recover. It really does help to smile and to thank all the volunteers you encounter.
Splits
Mile Time Change Avg Pace
1 7:25 -- 7'25"/mi
2 15:01 + 0:11 (-3%) 7'36"/mi
3 22:35 - 0:02 (0%) 7'34"/mi
4 30:32 + 0:23 (-6%) 7'57"/mi
5 39:08 + 0:39 (-9%) 8'36"/mi
6 49:00 + 1:16 (-15%) 9'52"/mi
7 59:17 + 0:25 (-5%) 10'17"/mi
8 1:10:04 + 0:30 (-5%) 10'47"/mi
9 1:21:02 + 0:11 (-2%) 10'58"/mi
10 1:33:49 + 1:49 (-17%) 12'47"/mi
11 1:45:17 - 1:19 (10%) 11'28"/mi
12 1:57:17 + 0:32 (-5%) 12'00"/mi
13 2:06:42 - 2:35 (21%) 9'25"/mi
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 13.10 |
|
| Weight: 141.00 | Calories: 1412.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Gym 0450 AM
Run Recovery/Chest/lats/core
- lowerback extension/side raises 25lb 3x20
- cable pullup fly's 30 lb 3x10
- incline close-grip bench 115lb 4x10
- flat bench 135lb 3x10
- decline bench 135lb 3x8
- Pullups 3x10
- Incline Fly/30lb 3x10
- dumbell pullover 50lb 3x10
- dumbell lat row 50lb 3x10
- standing lat pulldown 54lb 3x10
- dragon flags
- 500 M swim
|
| Weight: 143.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Gym 0450
Rest Recovery (heel pain)
- 45 min stationary bike (moderate)
Core
- 120 situps
- MB trunk twists 16lb 3x40
- MB/FB plank 3x1 min.
- hanging trunk twists 3x10
- dragon flags 3x7
600 meter swim
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day 5 of Heal/recovery Gym: 0450AM
Core
- lower back extension/trunk twists 10lb 3x20
- roman chair situp/trunk twists 3x20
- MB trunk twists 20lb 3x20
- MB/FB Plank 3x1min.
- dragon flags 2x10 1x7
- 1000 M swim
|
| Weight: 141.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Day 9 of Recovery; left heel. Steady does of ice and stretching movements. Still
noticing slight pain as I stretch my heel in between sets.
- 1000 m swim
- cable pullups/Flys 30lb 2x10
- incline close-grip 115lb 3x10
- incline regular 135lb 2x7
- decline regular 135lb 3x10
- incline flys 30lb 3x10
- pullups 3x10
- flat barbell press/lat row/50lb 3x10
- barbell lat pullover 50lb 3x10
- incline back row/curls 55lb 3x10/standing lat pulldown 54lb 3x10
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day 10, left heel recovery. slight improvement in pain during stretch between sets
- 40 min stationary bike (moderate pace)
- back/side raises 25lb 3x20
- roman chair sit-up/trunk twists 3x20
- situps/mid crunch 1x20
- MB trunk twists 3x40
- MB/FB plank 3x1min
- single leg lunges/barbell 115lb 3x10, 135lb 3x10
- hanging oblique twists 3x15
- dragon flags 3x7
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day 12, left heel recovery, still feeling discomfort around the heel (fatpad)
- 50 min stationary bike (moderate pace)
- back/side raises 25lb 3x20
- situps/mid-crunch 2x30
- CB trunk twists 3x20
- CB/FB Plank 3x 1 min
- Single leg dead lift w/BOSU 20lb 3x10
- single leg press/calf press 45
- Single leg lunges 115/135lb barbell 3x10
- hanging leg lifts/oblique twists 3x10
- hanging L pullups/dragon flags 3x7
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day 13, left heel recovery,
core/stability/lower training
- 60 min stationary bike (moderate pace)
- back/side raises 25lb 3x20
- Single leg lunges 115/125lb barbell 4x10
- dragon flags 3x7
- decline situps/obique twist 3x15
- dead lifts 115lb 3x10
- squat press (smith machine) 180lb 3x10
- single leg dead lift (bosu)leg press 20lb 3x10
|
| Weight: 143.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day 14, left heel recovery (improving)
core/upper iso (shoulder/back) training 0420
- 1000 m Swim
- Back extensions 2x50 pushup
- dumbell Arnold press 35lb 3x10
- single standing barbell press 10,25lb 3x10
- shoulder shrugs 50,60lb 3x10
- dips 3x10
- back extended row
- hanging L pullups 3x7
- dragon flags 3x10-8
- standing dumbell back extensions 25lb 3x10
- barbell curl 55-35lb 4x10
- delt front/side raises 3x10
- standing lat pulldown 54-67 lb 4x10
|
| Weight: 143.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day 15, left heel recovery,
core/stability/lower training
- 60 min stationary bike (moderate pace)
- back/side raises 25lb 3x20
- Single leg lunges 115/125lb barbell 4x10
- Hanging L's 3x10sec
- dragon flags 3x10
- decline situps/obique twist 3x15
- dead lifts 115lb 3x10
- squat press (smith machine) 180lb 3x10
- single leg dead lift (bosu)leg press 20lb 3x10
|
| Weight: 143.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day 16, left heel recovery, still feeling discomfort around the heel (fatpad). This is getting annoying.
core/lower body
- 1 hr stationary bike (moderate pace)
- back/side raises 25lb 3x20
- CB trunk twists 20 lb 3x20
- CB/FB Plank 3x 1 min
- Single leg dead lift w/BOSU 20lb 3x10
- single leg press/calf press 45
- Single leg lunges 115/135lb barbell 3x10
- dragon flags 3x8
|
| Weight: 144.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Day 17, left heel recovery Gym 0430
- 1000 m Swim Core/Upper iso(chest) training
- Back extensions 2x50 pushup 2x25
- Burpee/pullups 2x5
- cable pullups/Flys 30lb 3x10
- incline close-grip 115lb 2x10
- incline regular 135lb 2x7
- incline dumbell fly/30lb 3x10
- decline regular 135lb 3x10
- pullups 3x10
- dumbell pullover 50lb 3x10
- extended leg pullups 3x6
- straight arm lat pulldown 54lb 4x15
|
| Weight: 143.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day 18, left heel recovery, healing. 0430
core/stability/lower training
- 60 min stationary bike (moderate pace)
- back/side raises 25lb 3x20
- CB trunk twists 30lb 3x40
- CB/FB Plank 3x 1 min
- Single leg dead lift w/BOSU 20lb 3x10
- single leg press/calf press 90lb 1x10
- leg press 270lb 3x10
- Single leg lunges 115/135lb barbell 1/3x10
- dragon flags 3x10
- hanging oblique twists 3x10
- hanging L pullups 3x6
|
| Weight: 143.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
Day 19, left heel recovery (improving)
core/upper iso(shoulder/back) training 0420
- 1000 m Swim
- Back extensions 2x50 pushup
- dumbell Arnold press 35lb 3x10
- single standing barbell press 10,25lb 3x10
- shoulder shrugs 50,60lb 3x10
- dips 3x10
- back extended row
- hanging L pullups 3x7
- dragon flags 3x10-8
- standing dumbell back extensions 25lb 3x10
- barbell curl 55-35lb 4x10
- delt front/side raises 3x10
- standing lat pulldown 54-67 lb 4x10
|
| Weight: 143.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day 20, left heel recovery, feels better. 0430
core/stability/lower training
- 60 min stationary bike (moderate pace)
- back/side raises 25lb 3x20
- Single leg lunges 115/125lb barbell 4x10
- Hanging L's 3x10sec
- dragon flags 3x10
- decline situps/obique twist 3x15
- dead lifts 115lb 3x10
- squat press (smith machine) 180lb 3x10
- single leg dead lift (bosu)leg press 20lb 3x10
|
| Weight: 143.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Swim/core/upper iso(shoulder/back) training 0420
- 1600 m Swim
- Back extensions/side raises 25 lb 3x20
- military press 115-105lb 4x10, Dumbell Arnold press 35lb 3x10
- single standing barbell press 10,25lb 3x10
- shoulder shrugs 50,60lb 3x10
- dips 3x10
- back extended row
- hanging L pullups 3x7
- dragon flags 3x10-8
- standing dumbell back extensions 25lb 3x10
- barbell curl 55-35lb 4x10
- delt front/side raises 3x10
- standing lat pulldown 54-67 lb 4x10
- Road cycling , 18.64 miles 400 pm, 1:18:40
|
| Weight: 143.00 | Calories: 850.00 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | 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 |
|
| | Slow miles | Fast miles | Total Distance | | 22.00 | 0.00 | 22.00 |
| Outdoor Long Run - Centennial Trail
1 10:12.5 1.00 10:13
2 9:57.2 1.00 9:57
3 10:01.9 1.00 10:02
4 10:26.2 1.00 10:26
5 10:34.8 1.00 10:35
6 10:02.6 1.00 10:03
7 10:14.5 1.00 10:15
8 10:11.2 1.00 10:11
9 9:56.3 1.00 9:56
10 11:50.7 1.00 11:50
11 10:36.2 1.00 10:36
12 12:10.4 1.00 12:11
13 11:07.0 1.00 11:07
14 11:47.4 1.00 11:48
15 10:10.7 1.00 10:11
16 10:27.4 1.00 10:27
17 10:56.8 1.00 10:57
18 11:24.9 1.00 11:25
19 10:44.3 1.00 10:44
20 10:51.1 1.00 10:51
21 12:23.7 1.00 12:24
22 10:43.1 1.00 10:43
Summary 3:56:52.6 22.00 10:46
|
| Asics Gel Nimbus 13 (Grey/Fire) Miles: 22.00 |
|
| Weight: 141.00 | Calories: 2120.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.23 | 4.00 | 4.23 |
| Outdoor Interval Training: Bollingbrook Track
1 7:00.4 1.00 7:01 (166)
2 7:04.5 1.00 7:05 (174)
3 7:06.5 1.00 7:07 (172)
4 7:12.9 1.00 7:13 (171)
Sum 31:27.2 4.23 7:26
|
| Adidas Adizero Adios 2 Miles: 4.23 |
|
| Weight: 141.00 | Calories: 362.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.00 | 8.00 |
|
Outdoor Run - Madison St.
1 8:34.7 1.00 8:35 (149)
2 7:59.2 1.00 7:59 (165)
3 8:20.5 1.00 8:21 (165)
4 8:01.0 1.00 8:01 (167)
5 7:54.5 1.00 7:54 (169)
6 7:56.1 1.00 7:56 (171)
7 7:59.2 1.00 7:59 (169)
8 7:37.3 1.00 7:37 (163)
Summary 1:04:24.6 8.00 8:03 (164)
|
| Adidas Adizero Adios 2 Miles: 8.00 |
|
| Weight: 141.00 | Calories: 780.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 1.00 | 9.00 |
| Outdoor Run (Easy): Madison St.
1 9:59.0 1.00 9:59 (131)
2 9:27.2 1.00 9:27 (142)
3 9:08.3 1.00 9:08 (149)
4 8:58.1 1.00 8:58 (150)
5 9:01.1 1.00 9:01 (150)
6 8:48.2 1.00 8:48 (154)
7 8:44.7 1.00 8:44 (152)
8 8:37.1 1.00 8:37 (157)
9 7:31.7 1.00 7:32 (167)
Summary 1:20:17.4 9.01 8:55 (149)
|
| Adidas Adizero Adios 2 Miles: 9.00 |
|
| Weight: 141.00 | Calories: 872.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 7.00 | 7.00 |
| Outdoor Steady Run - Centennial Trail
0651 AM
1 7:20.5 1.00 7:21 (168)
2 7:34.1 1.00 7:34 (175)
3 7:27.4 1.00 7:27 (178)
4 7:57.4 1.00 7:57 (174)
5 7:55.2 1.00 7:55 (175)
6 8:06.8 1.00 8:06 (169)
7 7:57.5 1.00 7:58 (175)
Summary 54:20.9 7.00 7:46 (173)
Core strength training 0800 AM
100 situps
MB trunk twists
MB/FB plank 3x1min
MB single arm swing (left/right)3x15
back raises 25lb 3x20
side raises 25lb 3x20
dragon flags 3x10
|
| Adidas Adizero Adios 2 Miles: 7.00 |
|
| Weight: 141.00 | Calories: 735.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 12.00 | 20.00 |
| Outdoor long run w/Rey - Centennial trail. 0711 AM.
1 9:33.0 1.00 9:33 (170)
2 8:45.3 1.00 8:45 (145)
3 8:52.2 1.00 8:52 (146)
4 9:28.9 1.00 9:28 (148)
5 8:19.5 1.00 8:19 (157)
6 8:13.9 1.00 8:14 (161)
7 8:14.7 1.00 8:15 (162)
8 8:17.3 1.00 8:17 (164)
9 8:01.8 1.00 8:02 (167)
10 8:17.9 1.00 8:18 (166)
11 8:39.7 1.00 8:39 (163)
12 8:53.5 1.00 8:54 (160)
13 8:56.4 1.00 8:56 (161)
14 8:58.1 1.00 8:58 (161)
15 8:48.4 1.00 8:49 (165)
16 8:34.7 1.00 8:35 (163)
17 8:06.8 1.00 8:07 (171)
18 7:46.4 1.00 7:46 (171)
19 7:43.0 1.00 7:43 (174)
20 1:44.0 0.23 7:36 (191)
Summary 2:44:15.4 19.23 8:33 (161)
|
| Adidas Adizero Adios 2 Miles: 20.00 |
|
| Weight: 141.00 | Calories: 1935.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 7.00 | 7.00 |
| Outdoor Run: Madison St. 0559 AM
1 8:20.9 1.00 8:21 (150)
2 7:39.2 1.00 7:39 (163)
3 7:46.7 1.00 7:47 (168)
4 7:43.5 1.00 7:44 (168)
5 7:42.6 1.00 7:43 (170)
6 7:26.2 1.00 7:26 (170)
7 7:21.1 1.00 7:21 (173)
Summary.54:02.5 7.00 7:43 (165)
|
| Adidas Adizero Adios 2 Miles: 7.00 |
|
| Weight: 141.00 | Calories: 663.00 |
|
| | Slow miles | Fast miles | Total Distance | | 1.00 | 5.00 | 6.00 |
| Outdoor Intervals - HS Track 5:54 AM
1 6:33.4 1.00 6:33 (173)
2 6:32.5 1.00 6:33 (179)
3 6:43.5 1.00 6:44 (174)
4 6:45.4 1.00 6:45 (173)
5 6:40.9 1.00 6:41 (174)
|
| Adidas Adizero Adios 2 Miles: 6.00 |
|
| Weight: 141.00 | Calories: 607.00 |
|
| | Slow miles | Fast miles | Total Distance | | 4.00 | 2.00 | 6.00 |
| Outdoor Run - Marietta OH
1 8:10.4 1.00 8:11
2 8:03.5 1.00 8:04
3 8:58.2 1.00 8:58
4 8:36.4 1.00 8:36
5 8:32.8 1.00 8:33
6 7:53.7 0.93 8:31
Summary 50:15.0 5.93 8:29
|
| Adidas Adizero Adios 2 Miles: 6.00 |
|
| Weight: 142.00 | Calories: 700.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 18.00 | 20.00 |
| Outdoor long Run- Final: Centennial Trail
1 9:22.4 1.00 9:22 (163)
2 8:55.9 1.00 8:56 (147)
3 8:19.8 1.00 8:20 (155)
4 8:17.7 1.00 8:18 (159)
5 8:30.8 1.00 8:31 (158)
6 8:22.8 1.00 8:23 (160)
7 8:23.2 1.00 8:23 (160)
8 8:20.1 1.00 8:20 (163)
9 8:30.0 1.00 8:30 (163)
10 8:29.5 1.00 8:30 (166)
11 9:14.8 1.00 9:15 (159)
12 8:19.0 1.00 8:19 (164)
13 8:07.7 1.00 8:08 (167)
14 8:09.7 1.00 8:10 (169)
15 8:05.2 1.00 8:05 (172)
16 8:14.9 1.00 8:15 (171)
17 8:16.1 1.00 8:16 (174)
18 8:17.9 1.00 8:18 (173)
19 8:23.0 1.00 8:23 (176)
20 7:37.0 1.00 7:37 (180)
Summary 2:48:19.2 20.00 8:25 (164)
|
| Adidas Adizero Adios 2 Miles: 20.00 |
|
| Weight: 142.00 | Calories: 2119.00 |
|
| | Slow miles | Fast miles | Total Distance | | 1.26 | 6.00 | 7.26 |
| Outdoor Intervals - HS Track 5:51 AM
1 6:22.0 1.00 6:22 (173)
2 6:38.0 1.00 6:38 (173)
3 6:47.9 1.00 6:48 (173)
4 7:00.9 1.00 7:01 (171)
5 6:59.1 1.00 6:59 (170)
6 7:05.5 1.00 7:06 (173)
|
| Adidas Adizero Adios 2 Miles: 7.26 |
|
| Weight: 142.00 | Calories: 683.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Outdoor easy run - LTF Gym 0551 am 1 9:46.3 1.00 9:46
2 8:51.4 1.00 8:51
3 8:21.5 1.00 8:22
Summary 27:00.3 3.00 9:00
core/stability strength training
- roman chair leg extension 2x20
- roman chair twist (left/right) 2x40
- back extension 25lb 3x20
- side raises 25lb 3x40
- hip extension (left/right). 37lb 3x20
- decline situp twist (left/right) 3x30
- hanging leg extension twist (left/right) 2x10
- pushups
- pullups 3x10
- leg extension pullups 3x6
- dragon flags 3x8
|
| Adidas Adizero Adios 2 Miles: 3.00 |
|
| Weight: 142.00 | Calories: 277.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 8.00 | 8.00 |
|
Outdoor Run - Madison ST.
1 7:43.7 1.00 7:44 (160)
2 7:46.0 1.00 7:46 (170)
3 8:02.1 1.00 8:02 (172)
4 7:43.9 1.00 7:44 (174)
5 8:03.4 1.00 8:03 (172)
6 7:47.2 1.00 7:47 (175)
7 7:53.3 1.00 7:53 (176)
8 7:25.7 1.00 7:26 (178)
Summary 1:02:37.7 8.01 7:49 (172)
|
| Adidas Adizero Adios 2 Miles: 8.00 |
|
| Weight: 141.00 | Calories: 844.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 3.00 | 3.00 |
| Indoor Treadmill - LTF Gym
1 6:57.9 1.00 6:58 (161)
2 6:53.5 1.00 6:54 (175)
3 6:38.9 1.00 6:39 (180)
Summary 20:52.4 3.03 6:53 (172) Lower body core/stability
- back/side raises 25lb
- decline situp twist (left/right) 1x20
- pushups 3x25
- pullups 3x10
- invert leg lefts 2x10
- leg extension pullups 2x10
- single leg press (left/right) 90lb 3x20
- calf raises 90 3x10
- single leg barbell lunge(left/right) 135lb 3x20
- box jumps 3x15
|
| Adidas Adizero Adios 2 Miles: 3.00 |
|
| Weight: 142.00 | Calories: 227.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
| Outdoor run - Madison ST
1 8:16.4 1.00 8:17 (157)
2 8:06.3 1.00 8:06 (165)
3 8:20.9 1.00 8:21 (165)
4 8:11.8 1.00 8:12 (168)
5 7:50.2 1.00 7:50 (171)
6 7:36.4 1.00 7:36 (174)
Summary 48:24.5 6.01 8:04 (166)
|
| Adidas Adizero Adios 2 Miles: 6.00 |
|
| Weight: 142.00 | Calories: 644.00 |
|
| | Slow miles | Fast miles | Total Distance | | 1.00 | 5.00 | 6.00 |
| Outdoor Run - Madison St
1 8:35.8 1.00 8:35 (160)
2 7:57.1 1.00 7:57 (167)
3 8:02.3 1.00 8:02 (171)
4 7:48.7 1.00 7:49 (170)
5 7:37.5 1.00 7:38 (176)
6 7:18.0 1.00 7:18 (178)
Summary 47:21.9 6.00 7:54 (180)
|
| Adidas Adizero Adios 2 Miles: 6.00 |
|
| Weight: 142.00 | Calories: 589.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 7.00 | 7.00 |
|
Outdoor run - Madison St.
1 8:03.9 1.00 8:04 (155)
2 7:48.8 1.00 7:49 (167)
3 7:55.8 1.00 7:56 (171)
4 8:03.3 1.00 8:03 (172)
5 8:09.6 1.00 8:09 (173)
6 8:27.3 1.00 8:27 (171)
7 7:53.2 1.00 7:53 (174)
Summary 56:26.1 7.01 8:03 (169)
|
| Adidas Adizero Adios 2 Miles: 7.00 |
|
| Weight: 142.00 | Calories: 717.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Easy Run - HS Track |
| Adidas Adizero Adios 2 Miles: 3.00 |
|
| Weight: 141.00 | Calories: 0.00 |
|
| | Race: |
Bank of America Chicago Marathon (26.2 Miles) 03:43:27, Place overall: 6880, Place in age division: 940 | | Slow miles | Fast miles | Total Distance | | 26.20 | 0.00 | 26.20 |
| | Split |
Time Of Day |
Time |
Diff |
min/mile |
miles/h |
|---|
| 05K |
07:58:37AM |
00:25:56 |
25:56 |
08:21 |
7.19 |
| 10K |
08:25:08AM |
00:52:27
|
26:31 |
08:33 |
7.03 |
| 15K |
08:50:23AM |
01:17:42 |
25:15 |
08:08 |
7.38 |
| 20K |
09:16:04AM |
01:43:23 |
25:41 |
08:16 |
7.26 |
| HALF |
09:21:41AM |
01:49:00 |
05:37 |
08:14 |
7.29 |
| 25K |
09:41:23AM |
02:08:42 |
19:42 |
08:08 |
7.39 |
| 30K |
10:06:59AM |
02:34:17 |
25:35
|
08:15 |
7.29 |
| 35K |
10:33:41AM |
03:01:00 |
26:43 |
08:36 |
6.98 |
| 40K |
11:04:07AM |
03:31:26 |
30:26 |
09:48 |
6.13 |
| Finish |
11:16:09AM |
03:43:27 |
12:01 |
08:49 |
6.81 |
|
| Adidas Adizero Adios 2 Miles: 26.20 |
|
| Weight: 141.00 | Calories: 2494.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Treadmill Run/LTF gym 05:30 AM |
| Brooks Pureflow Connect Miles: 3.00 |
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Treadmill Run: LTF Gym 0520 AM |
| Brooks Pureflow Connect Miles: 3.00 |
|
| Weight: 142.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 9.17 | 0.00 | 9.17 |
|
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
|
| Brooks Pureflow Connect Miles: 9.17 |
|
| Weight: 143.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Easy run/treadmill LTF gym
- 6 miles 7.0/08'34"
|
| Brooks Pureflow Connect Miles: 6.00 |
|
| Weight: 143.00 | Calories: 0.00 |
|
| | 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
|
| Adidas Adizero Adios 2 Miles: 7.25 |
|
| Weight: 144.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
|
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
|
| Weight: 147.00 | Calories: 0.00 |
|
| | 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
|
| Adidas Adizero Adios 2 Miles: 8.50 |
|
| Weight: 144.00 | Calories: 0.00 |
|
| | 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
|
| Brooks Pureflow Connect Miles: 6.00 |
|
| Weight: 146.00 | Calories: 0.00 |
|
| | 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)
|
| Brooks Pureflow Connect Miles: 6.00 |
|
| Weight: 146.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
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 |
|
|
| Brooks Pureflow Connect Miles: 10.00 |
|
| Weight: 146.00 | Calories: 1152.00 |
|
| | 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"
|
| Brooks Pureflow Connect Miles: 6.00 |
|
| Weight: 146.00 | Calories: 0.00 |
|
| | 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
|
| Brooks Pureflow Connect Miles: 6.50 |
|
| Weight: 146.00 | Calories: 684.00 |
|
| | 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
|
| Weight: 146.00 | Calories: 0.00 |
|
| | 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.
|
| Brooks Pureflow Connect Miles: 8.50 |
|
| Weight: 146.00 | Calories: 813.00 |
|
| | 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
|
| Brooks Pureflow Connect Miles: 6.00 |
|
| Weight: 146.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| |
| Brooks Pureflow Connect Miles: 146.00 |
|
| Weight: 146.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| |
| Brooks Pureflow Connect Miles: 8.00 |
|
| Weight: 146.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| |
| Brooks Pureflow Connect Miles: 6.00 |
|
| Weight: 146.00 | Calories: 0.00 |
|
| | 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.
|
| Adidas Adizero Adios 2 Miles: 6.50 |
|
| Weight: 146.00 | Calories: 0.00 |
|
| | 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
|
| Weight: 147.00 | Calories: 0.00 |
|
| | 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 |
|
| Weight: 147.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| |
| Brooks Pureflow Connect Miles: 3.00 |
|
| Weight: 147.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| |
| Brooks Pureflow Connect Miles: 6.00 |
|
| Weight: 147.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| |
| Brooks Pureflow Connect Miles: 12.00 |
|
| Weight: 147.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| |
| Brooks Pureflow Connect Miles: 6.00 |
|
| Weight: 147.00 | Calories: 0.00 |
|
| | 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
|
| Adidas Adizero Adios 2 Miles: 5.50 |
|
| Weight: 149.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| |
| Brooks Pureflow Connect Miles: 6.00 |
|
| Weight: 149.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 2.00 | 6.00 | 8.00 |
| |
| Adidas Adizero Adios 2 Miles: 8.00 |
|
| Weight: 149.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
|
|
| Brooks Pureflow Connect Miles: 10.00 |
|
| Weight: 149.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| |
| Brooks Pureflow Connect Miles: 6.00 |
|
| Weight: 149.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 3.50 | 4.00 | 7.50 |
|
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 |
|
| Weight: 148.00 | Calories: 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 1023.43 | 401.04 | 1424.47 |
|
| Asics Gel Nimbus 13 (White/Blue) Miles: 125.64 | Asics Gel Nimbus 13 (Grey/Fire) Miles: 292.02 | Asics Gel-DS Trainer 17 Miles: 567.06 | Adidas Adizero Adios 2 Miles: 299.83 | Brooks Pureflow Connect Miles: 279.17 |
|
| Weight: 144.41 | Calories: 98939.00 | |
|
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