| 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 | | 3.00 | 5.00 | 8.00 |
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| Asics Gel-DS Trainer 17 Miles: 8.00 |
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| Weight: 141.80 | Calories: 865.00 | |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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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
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| Weight: 142.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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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
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| Weight: 142.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 5.00 | 8.00 |
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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
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| Asics Gel-DS Trainer 17 Miles: 8.00 |
|
| Weight: 142.00 | Calories: 865.00 |
| | Add Comment |
| | 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
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| Weight: 142.00 | Calories: 0.00 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
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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 |
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 5.00 | 8.00 |
|
| Asics Gel-DS Trainer 17 Miles: 8.00 |
|
| Weight: 141.80 | Calories: 865.00 | |
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